Ease the Jolt of That Coffee Fix
For nearly a decade, "Friends" loitered at their local Central Perk coffee house, swilling espresso and making wisecracks. The more wired, the funnier.
But in real life, the coffee buzz many teens are getting from their Starbucks" favorites can affect their ability to concentrate, interact and sleep. And those extra calories from whole milk, flavored syrups and whipped cream? Suddenly a beverage is taking on Big Mac" proportions.
"For teenagers, the coffee house with designer drinks has replaced the old-fashioned malt shop as the place to hang out and meet friends," says Shelley Kirk, PhD, RD, LD, director for HealthWorks! at Cincinnati Children's Hospital Medical Center.
Caffeine: An Addictive Drug
"Most parents see these drinks as pretty innocuous, but we need to remember caffeine is an addictive drug. Teens will find that over time they need more and more of it to get the same boost.
"Most experts recommend that teens have no more than 100 milligrams of caffeine a day," she notes. "A 12-ounce Coca-Cola" has 34 mg, a Mountain Dew" 55 and a six-ounce drip-brewed coffee, 175 mg."
Many teens now start their day with oversized coffee drinks, to jump-start a morning after too little sleep. "Caffeine is not the answer for sleep deprivation," says Dr. Kirk. "They'll get a temporary boost, then they eventually will crash."
Too much caffeine can lead to:
- Nervousness
- Headaches
- Increased urination
- Difficulty concentrating
Medically, the heart rate and blood pressure go up. "Caffeine is a powerful stimulant."
Hidden High Calories
Calories can also be an issue with many designer drinks. At Starbucks, a 12-ounce cappuccino made with non-fat milk is just 120 calories, which easily fits into a teenage diet. But make the 12-ounce cappuccino with whole milk and it's 200 calories, half from fat. A 16-ounce cappuccino with whole milk is 260 calories; by comparison, a 32-ounce Coke" is 310 calories.
When teens add flavorings and whipped cream, the calories really start to roll. A 24-ounce cup of Starbucks" java chip frappuccino blended coffee with whipped cream is 580 calories; a Big Mac" is 590.
Smart Substitutions
"There are ways to tame both the calories and the caffeine," says Dr. Kirk. "First, these drinks should be a once-a-week event, not a daily habit. Then teens can choose the smaller portions and better ingredients.
| Teens' Calorie Requirements |
|---|
| | Activity Level | Calories per Day |
Teen Boys
ages 15 - 18 | Moderate | 2,600 - 2,800 |
| Sedentary | 2,200 - 2,400 |
Teen Girls
ages 15 - 18 | Moderate | 2,000 |
| Sedentary | 1,800 |
"A 24-ounce iced white chocolate mocha with whole milk and whipped cream is 650 calories, 38 percent from fat. But ask for it with non-fat milk and no whipped cream, and it's 470 calories, 17 percent from fat. Teens would still be getting some extra calcium and protein from the milk," she explains.
Decaffeination takes a six-ounce cup of coffee from 175 milligrams down to only three. Hard-core drinkers will need to wean themselves from their caffeine fix, asking for half regular and half decaf in their brews.
"Parents can help their children wean themselves off caffeine, knowing that it's a gradual process that can take several days or weeks. They may be irritable and more tired during the day," Dr. Kirk cautions. "Parents also can help teens set regular sleep patterns to remove the need for a caffeine wake-up."
