Caffeine Facts - How Much is OK?

Do you know your caffeine facts? When I first found out that I was pregnant, it finally hit me that I needed to get serious about my caffeine intake and find out the caffeine facts! I get it… you just gave up your delicious glass of evening wine for the next 9 months and now you are supposed to cut out your beloved Grande Cappuccino? Ahhhh! Well, the good news is that you don’t have to completely cut out caffeine, but as stated by the American Pregnancy Association, you should limit your caffeine to 150-300mg per day.

Caffeine is a stimulant and increases your blood pressure and heart rate, both not recommended during pregnancy. Studies pertaining to caffeine intake during pregnancy appear to vary, however concerns include:

1. Birth defects
2. Preterm delivery
3. Reduced fertility
4. Increased risk of low birth weight

It’s always better to be safe than sorry, so reduce your caffeine intake to where you feel comfortable with your choices. Knowledge is power, so let’s talk about the caffeine facts. A good place to start is researching exactly how much caffeine hides in your beverages, food, and aspirin (Remember, chocolate and coffee flavored foods contain caffeine).

Coffee: plain, brewed, 8oz = 95mg
Decaffeinated Coffee: instant, 8oz = 2mg
Tea: black tea, brewed, 8oz = 57mg
Decaffeinated Black tea: brewed 8oz = 2mg
Coca-Cola Classic = 35mg
Diet Coke = 47mg
Red Bull 8oz = 76mg
Bakers Chocolate 1oz = 26mg
Excedrin per capsule = 65mg

Have you started your diet and exercise journal? You might want to consider tracking your caffeine intake to make sure that you are not consistently going over 300mg. If you have not started tracking, what’s holding you back? This is the most important time in your life to pay attention to your nutrition and exercise needs… you’re responsible for 2 people now!

What’s in Your Beverages?

I don’t know about you, but black coffee doesn’t cut it for me. Are you adding splenda or Sweet-n-low? This brings on a whole new concern, are artificial sweeteners safe? Don’t think you’re off the hook diet sprite drinker, what is sweetening your soda?
Let’s keep this discussion simple and give you the basic facts about the different sweeteners. After looking over the sweetening options, make sure you discuss your intake with your health care provider. Doctors may vary on their recommendations regarding artificial sweeteners. Here’s your choices:

1. Acesulfame Potassium (Sunett):
considered safe to use in moderation during pregnancy by the FDA
2. Aspartame: (Equal or NutraSweet):
considered safe to use in moderation during pregnancy and lactation by the FDA
3. Sucralose: (Splenda):
considered safe to use during pregnancy and lactation by the FDA

Watch out for: Saccharin (Sweet 'N Low),Stevia, and Cyclamate. These sweeteners are questionable or deemed not safe to use during pregnancy…why chance it? Please visit Ask me if you have further questions or concerns.

More Interesting Pages!

Healthy Eating Guidelines
Pregnancy Contraindications and Exercise
Healthy Shopping List

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