September Kitchen Corner
NEWSLETTER
NEWSLETTER
Caffeine is a natural ingredient found in coffee beans, tea leaves, cocoa beans, guarana and yerba maté. It is added to some carbonated drinks and cold and headache medications.
Caffeine and your body
Caffeine acts as a stimulant (increases alertness). Some people are more sensitive to caffeine than others. For these people, too much caffeine can cause:
• trouble sleeping
• irritability
• nervousness
• rapid heart rate headaches
Safe amounts of caffeine
The following amounts of caffeine are considered safe: Age
Men and women, 19 and older
Pregnant and breastfeeding women 19 and older
Caffeine and children
Children under 12 years old should not have more than 2.5 milligrams of caffeine per kilogram of body weight.
Age
Children, aged 4 to 6 Children, aged 7 to 9 Children, aged 10 to 12
Milligrams per day (mg/day)
45 (about one 355mL can of cola)
62 (about one and a half 355mL cans of cola) 85 (nearly two 355mL cans of cola)
Caffeine and teenagers
Adolescents 13 years old and older should not have more than 2.5 milligrams of caffeine per kilogram of body weight.
Common sources of caffeine
Caffeine Facts
| Beverage | Serving Size | Caffeine (mg) |
|---|---|---|
| Coffee or coffee based beverages | ||
| Coffee, brewed 250mL | (1 cup or 8 oz) | 80 – 179 |
| Cappuccino or Latte | 250mL (1 cup or 8 oz) | 45 – 148 |
| Coffee, instant 250mL | (1 cup or 8 oz) | 81 – 106 |
| Espresso, brewed | 30mL (1 oz) | 64 – 90 |
| Tea | ||
| Iced tea, sweetened | 1 can (355 mL) | 22 – 64 |
| Tea, leaf or bag (black) | 250mL (1 cup) | 43 – 50 |
| Tea (green, oolong, white) | 250mL (1 cup) | 25 – 45 |
| Decaffeinated tea | 250mL (1 cup) | 0 – 5 |
| Herbal teas, all varieties | 250mL (1 cup) | 0 |
| Other Beverages | ||
| Energy drink, various types | 250mL (1cup) | 80 – 97 |
| Diet cola | 355 mL (1 can) | 25 – 50 |
| Cola | 355 mL (1 can) | 37 – 38 |
Moderation is key
It is important to know what your children are drinking. Offer a beverage that has little or no caffeine. Choose beverages such as:
• Water
• 100% fruit juice
• Milk, chocolate milk or hot chocolate
If you think you may be taking in too much caffeine, the best approach is to limit your caffeine intake gradually over several days.
Tips on lowering your caffeine intake
• Enjoy refreshing water
• Try flavoured herbal tea over ice. Some herbal teas need to be avoided during pregnancy
and breastfeeding. Speak to an Eat Right Ontario Registered Dietitian to make sure your choices are safe.
• Instead of 3 cups of coffee a day, cut down gradually by having 2 cups of coffee and 1 cup of de-caffeinated coffee.
• Try flavoured herbal tea over ice. Some herbal teas need to be avoided during pregnancy
and breastfeeding. Speak to an Eat Right Ontario Registered Dietitian to make sure your choices are safe.
• Instead of 3 cups of coffee a day, cut down gradually by having 2 cups of coffee and 1 cup of de-caffeinated coffee.
Hilltop Highlights and Events
February Events
February is African Heritage Month
Food Services is planning the following special meals
VOLUNTEER OPPORTUNITIES at HVH
Through a combination of staff, volunteer and community efforts, our programs are designed to offer residents a broad range of group and individual opportunities to enhance their physical, emotional, social, spiritual and intellectual quality of life. We are thankful to our dedicated volunteers who support our programming throughout the year. Check out our video “Celebrating Therapeutic Recreation Month”—February 2026 highlighting programming over the past year on our website at www.hvh.ca and our Facebook Site !
HVH Programming Highlights Pictures
Christmas Dinner 2025
Volunteers Needed..
Low Scents Makes Good Christmas Sense