Kasia the Expert

   Every morning I start my day with a fresh cup of espresso. Then, a couple of hours later I get an iced latte "to go", followed by iced tea and perhaps a can of diet cola. This daily ritual got me thinking just how much (maybe too much?) caffeine I am really consuming and if there was a safe amount of caffeine that a healthy adult could enjoy.

It's worth mentioning that caffeine is naturally occuring and the most common sources of caffeine are coffee, cocoa beans, kola nuts and tea leaves. Some of the popular caffeinated foods and beverages are coffee, tea, soft drinks, energy drinks, hot cocoa and chocolate.

When searching for reliable information, I always find the International Food Information Council Foundation (IFIC) Reviews very helpful and this time, when I looked for information about caffeine, was no different. In the IFIC Caffeine & Health: Clarifing the Controversies, based on the data reviewed, it was concluded that "...caffeine consumption of 300mg/day or less does not cause adverse effects on cardiovascular or reproductive systems, and does not increase risk of cancer or osteoporosis."

Using the USDA nutrient database, I quickly added up the daily amount of caffeine I consume and discovered that it is about 280 miligrams a day - an acceptable amount. Below is the breakdown:                                                                   

Espresso, 1 ounce	64 milligrams
Iced latte made with 2 ounces espresso	128 milligrams
Iced tea, 8 ounces	47 milligrams
Diet cola, 12 ounces	43 milligrams

I'm sure these caffeine levels vary from day to day as the amount of my caffeinated beverages does not always stay the same. Knowing that 300 milligrams per day can be a part of a healthful diet makes me smile. Giving up that morning shot of espresso would be rather difficult.

So if you would like to estimate how much caffeine you have on a daily basis try the USDA nutrient database at www.nal.usda.gov/fnic/foodcomp/search/ . You may discover that you too are having less than the 300 milligrams per day and can enjoy your favorite caffeinated food or beverage without guilt.

     Grandma always told us to drink 8 glasses of water a day.  She said it would fight anything from fatigue to infection--good enough for me.  Question still remains, however, is this age-old anecdote a myth or medical fact?  As it turns out, this question has generated so much information and data to sort through, it's generally agreed upon by scientists that there's just enough data to suggest that we need more data!  I know--nutrition can be so confusing.  There are studies suggesting that drinking plenty of water a day will reduce the effects of kidney stones, urinary tract infections and bladder cancer, so if these run in your family, it may be a good idea to drink up.

     With that said, Institute of Medicine recommends that all healthy men and women, ages 19-30, consume 13 cups (for men) and 9 cups (for women) of fluid per day.¹  Keep in mind, these recommendations are for average people who are mildly physically active and live in a temperate environment and will vary, depending on many factors, especially how much a person sweats.  Does this mean we have to carefully count every sip we drink?  No, for healthy people who aren't sweating profusely, let your thirst be your guide.  Keeping an eye on the color of your urine is also a good way to tell if you're hydrated--lemon color is a general indicator of hydration, while an apple juice color is a sign to drink more.

     So, the next question is, does water need to solely come from plain-drinking water or can it come from other fluids, such a coffee, tea or juice?  According to the Institute of Medicine Dietary Reference Intakes, total water intake includes drinking water, water in beverages as well as water in the foods we consume, so the rest is easy--you're actually getting fluids with that morning bowl of fruit and cup of joe!  So, Grandma wasn't necessarily wrong--fluids are important--but now we appreciate the variability involved among people and frankly, if we listen to our body, it won't leave us high and dry!

¹Institute of Medicine of the National Academies-Dietary Reference Intakes.  2005.

         With the abundance of produce, the hot summer season is the perfect time to make delicious and nutritious salads. I often keep the "salad staples" in my refrigerator which include a bag of cut and washed salad greens, a couple of tomatoes, some celery and a salad dressing. However, after serving my standard salads several times a week, I knew it was time to get creative. Here are some of my favorite salads that brought the excitement back to our dinner table:

• For great nutrition, textures, and visual appeal, I substitute dark leaf lettuce and yellow tomatoes as the foundation for my salad. Then I add variety with chopped yellow or red bell pepper, jicama, red onion, and mushrooms. It is interesting how these simple changes can add variety.
• I turn a simple side salad into an entree by adding protein such as grilled chicken, steak, shrimp, fish or tofu. I have found that grilling a few extra pieces that can be frozen for later use is a great way to keep the protein on hand.
• Another convenient way I found to boost salad variety is to add these shelf stable foods: rinsed canned beans (black , kidney or garbanzo), rinsed canned corn, nuts or sunflower kernels.

If you want more specifics, here are a few restaurant inspired salads that I've made at home. Start by mixing your favorite lettuce, tomatoes, shredded carrots and thinly sliced onion, then add the following for:

• Santa Fe style salad
  • Add grilled chicken, roasted or canned corn, canned black beans, chopped cilantro and top with a small amount of your favorite salad dressing or salsa. Serve with a side of guacamole.
• Mediterranean style salad
  • Add grilled shrimp or chicken, roasted red peppers, low fat mozzarella or feta cheese and sliced cucumbers. Top with your favorite vinaigrette and chopped oregano.

As an added bonus, salads are an awesome way to meet your daily veggie recommendation. Adults need about 21/2 cups of vegetables per day. One cup of leafy greens = 1/2 cup. Trust me, with these tasty ideas your family will look forward to every salad year round, and get their veggies too!