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Child & Youth Mental Health Algorithm - GPSC

Child & Youth Mental Health Algorithm - GPSC

It’s True: You are

It’s True: You are What You Eat!Do the best you can to replace high-fat, high-caffeine, sugary snacks and meals with healthy ones, everydayDiet• Depression frequently affects appetite, either increasing or decreasing it.• Diet (not how much, but what we eat) can affect depression.• It’s important to eat a healthy, balanced diet that is low in sugar, caffeine and junk food.• Snacks should be nutritious.• Regular and consistent dietary habits are important.• Even if you don’t feel hungry, it’s important to eat healthy meals or snacks several times a day.• If needed, decrease portion size, but make sure you eat something.Substance Use• Although using drugs and alcohol may provide temporary relief of depressive symptoms, they tend toworsen mood.• Substance misuse contributes to avoiding rather than facing problems. Avoiding emotional problems tendsto aggravate them.• Reducing substance use to moderate levels, or even stopping, is essential to health and recovery.Caffeine• Caffeine comes in several popular forms – coffee, tea, soft drinks and chocolate.• It is a stimulant, acting on our nervous system much like anxiety does.• Caffeine is also an addictive substance.• Some of its side effects are similar to symptoms of depression: sleeplessness, digestive problems,headaches and anxiety.• Withdrawal from caffeine also mimics depression, with irritability, fatigue, appetite problems, and poorconcentration.• It’s best to be aware of the effect of caffeine and to consider limiting its use.• Please refer to the Caffeine Chart on back to determine your caffeine intake.CBIS MANUAL | ADOLESCENT VERSION | SEPTEMBER 2011 25

IT’S TRUE: YOU ARE WHAT YOU EAT! (CONTINUED)Caffeine ChartCAFFEINE CONTENT OF COFFEE, TEA, AND COCOA (MILLIGRAMS PER 6 OZ. CUP)Coffee, instant . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60 – 70 mgCoffee, percolated . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90 – 110 mgCoffee, drip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 120 – 150 mgCoffee, decaffeinated . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 – 10 mgTea bag, 5 minute brew . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 – 60 mgTea bag, 1 minute brew . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 – 40 mgCocoa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 – 20 mgChocolate (dry, 1 oz.) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 – 10 mgCAFFEINE CONTENT OF COLA BEVERAGES (PER 12 OZ. CAN)Coca-Cola . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 mgPepsi-Cola . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43 mgDr. Pepper . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61 mgMountain Dew . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 mgRed Bull . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80 mgJolt Cola . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72 mgMonster Energy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 160 mgSpike Shooter. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 300 mgCBIS MANUAL | ADOLESCENT VERSION | SEPTEMBER 2011 26

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