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| Can you believe sugar-free cookies are often loaded with hydrogenated oils (trans fats that are really unhealthy)? The first ingredient listed on many sugar free cookies is vegetable shortening, which is a trans fat. |
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Since food and drink manufacturers are not required by the U.S. Food and Drug Administration (FDA) to list how much caffeine their products contain, you may be surprised at how much your kids are getting. And, yes, caffeine seems to have the same effects regardless of age. Relatively low doses can give a jolt of energy, and as the dose increases, so does anxiety, tension and insomnia, even nausea and an upset stomach.
 "Kids did not prefer regular soda to caffeine-free in blind taste tests," according to Consumer Reports, "and some kids actually liked the caffeine-free versions better."
The effects of caffeine vary with body weight, tolerance build-up and innate sensitivity, according to a recent report in Consumer Reports, which goes on to say that there is no agreed-upon limit for a child’s consumption. Some say no more than 100 milligrams per day per child (that’s just three cans of most sodas!), but research has shown that amount can cause withdrawal symptoms such as headaches and lethargy in some people when they don’t get that fix. Others say less than 100 milligrams per day per child is appropriate, depending their on age: 45 milligrams per day for four to six year olds, 62.5 milligrams a day for seven to nine year olds, 85 milligrams for ten to twelve year olds. (And for adults? A modest intake is 300 milligrams, about the amount in three cups of coffee.)
Here are some tips to help you cut down on your kids’ caffeine intake:
• Look for decaffeinated products. “Decaffeinated” means at least 97% of a products’ naturally occurring caffeine has been removed. Realize, though, that a small amount of caffeine remains. (Decaffeinated coffee, for example, usually has between two and four milligrams per eight ounces.)
• If your kids insist on a caffeinated drink, choose a small, reasonable size.
• Steer children away from any coffee- or chocolate-flavored yogurt and other products.
• When they want chocolate candy, go for milk chocolate over dark—it has three to ten milligrams per 1.4 ounces versus 28 milligrams for dark—and chocolate-coated candy over solid. White chocolate has no caffeine at all!
• Beware of some energy drinks. They can pack in huge amounts of caffeine.
• Understand that caffeine is listed as an ingredient only if it’s added to the food or beverage. If it’s naturally occurring (as it is in chocolate, coffee and tea), it does not have to be listed as an ingredient.
Click here to find out how to calculate your children’s BMI.
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