Excess consumption of alcohol (>4 standard drinks/day) may lead to
- Risk of liver disease
- Risk of cancers
- Risk of injury/ motor vehicle accident
- Risk of dangerous medication interactions
Excess consumption of caffeine (>400mg) may lead to
- Sleep disturbance
- Headaches
- Anxiety
- Shaky hands
- Muscle tremors
Did you know?
Caffeine does not actually 'give you energy'. Instead, it blocks the neurotransmitter that tells you that you're tired.
Energy alternatives
Easy ways to improve your energy, without having excessive caffeine
- Improve your sleep routine, prioritise at least 7 hours of sleep each night
- Eat a piece of fruit with nuts for a sustained energy snack
- Go for a brisk 5–10-minute walk
- Have a cold shower or splash your face with cold water
Easy ways to improve your energy, without having excessive alcohol
- Zero alcohol alternatives e.g. Carlton Zero, alcohol-free wine
- Stretching, yoga or meditation
- Regular exercise, aim for 30 minutes of movement a day
- Warm baths or a cool swim
Know your limit
Caffeine
Studies support the consumption of coffee due to its antioxidant and cognitive benefits. However, the amount and type of coffee matters! Aim for a long black or cut back on the added sugar to reduce the total caloric content of your coffee.
How much can I have a day?
Maximum 400mg/day.
What does 400mg look like?
- 2 x energy drinks
- 4 x coffees
Alcohol
Even small amounts of alcohol are associated with increased risk of some cancers, and too much alcohol may damage the liver and brain.
How much can I have a day?
Maximum 4 standard drinks on any given day and 10 standards/week.
What does 1 standard drink look like?
- 30mL Spirits
- 285mL Beer
- 285mL Cider
- 100mL Wine
Sugar
Those who consume sugar sweetened drinks daily (soft drinks, ice teas or energy drinks) consume an average of 2.9 cups of sugar per day!
How much can I have a day?
Aim for no more than 6 teaspoons (25g) of added sugar per day.
What does 6 teaspoons look like?
- Snickers bar = 5.7 teaspoons sugar
- Coca cola (330ml) = 7.25 teaspoons sugar
- Cereal (cheerios) = 6.67 teaspoons sugar
Try these Smart Swaps
Swap coffee and energy drinks for
- Matcha = 60mg caffeine
- Green tea = 24mg caffeine
- Chai tea = 40mg caffeine
Swap alcoholic beverages for
- Non-alcoholic wines, beers and other alternatives
- Sparkling water
- Fruit juice
Try these low sugar alternatives
- Dark chocolate (80%+)
- Low sugar granola bars
- Protein bliss balls
- Low sugar yoghurts
FACT! A low sugar product contains less than 5g of sugar per 100g.