NDSU Extension - Benson County



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Coffee Time!

A Taste

For Nutrition

By Kimberly Fox, Extension Agent

Family Nutrition Program (SNAP-Ed/Family and Community Wellness


Coffee Time!

Did you know that over 2.25 billion cups of coffee are consumed each day worldwide?  If you are an avid coffee drinker, you probably contribute quite a few cups to this statistic.  Surprisingly though, the United States ranks 9th in coffee consuming countries.  The Netherlands, Finland, and Canada take top honors for their coffee drinking abilities.

At this point, you may be wondering if coffee is good for your health.  You have probably heard contradicting facts, and are unsure what to believe. The good news is, that there are indeed health benefits for moderate coffee drinkers (3-5 cups a day).  Improved cognitive function along with a decreased risk of depression are a few of the benefits of coffee consumption along with a decreased risk of developing certain cancers and a reduced risk of type 2 diabetes. 

Unfortunately, it is not all good news.  Since coffee contains caffeine, it can also contribute to headaches, nausea, anxiety, and restlessness.  It is recommended to keep coffee consumption at a moderate rate to reduce these types of effects. 

You may now be wondering, what type of coffee should I drink?  There are hundreds of different flavors and roasts.  As far as roasts go, if it is a darker roast, it is richer in flavor.  A lighter roast does not have as strong of an aroma.  If you are looking for health benefits, light roast coffee has more antioxidants. Surprisingly, light roast coffees also has the most caffeine as caffeine is lost during longer roasting processes.

All in all, if you are a coffee drinker, there is no need to stop this habit, but it may be good to keep in check how much you consume on a regular basis. 

Here is a recipe for a coffee cooler.  This is a delicious way to have a cup of coffee, with the benefits of milk and yogurt, too.  Enjoy!

Coffee Cooler


  • 1/2 cup milk, 1%
  • 1/2 cup low-fat vanilla frozen yogurt
  • 1/2 cup of coffee (1/2 cup or 4 ounces - cooled to room temperature)
  • ice cubes
  • 1 teaspoon sugar


In a blender, combine all ingredients, puree until smooth.  Pour into a chilled glass and sprinkle with cinnamon, cocoa, or nutmeg if you like.


Makes: 1 servings.  Each serving contains 181 calories, 3 grams of fat, 119 mg of sodium, 31 carbohydrates, 0 grams of fiber, and 9 grams of protein. 



  • Coffee Time! Exploring a Favorite Beverage.  NDSU Extension, July 2018.
  • University of Wyoming Cooperative Extension, Cent$ible Nutrition Program, Cooking for You or Two
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Infuse Your Water

A Taste

For Nutrition

By Kimberly Fox, Extension Agent

Family Nutrition Program/Family and Consumer Science


Infuse Your Water

Especially during the summer months, it is important to stay hydrated.  Unfortunately, not all beverages are created equally.  Some beverages are high in sugar and caffeine which can mean added calories. 


The perfect way to have a flavorful beverage without the unwanted calories is to infuse your water with fruits, vegetables, herbs, and spices.  These flavor boosters can be put right in your water, or can be put in a larger pitcher or water dispenser.  Either way, it is a great way to have an interesting and delicious beverage. 


It is recommended that glass containers are used, as plastic can become damaged from certain fruits, especially citrus.  If you are planning on adding citrus fruit to your water, remove it after one hour, especially when in a plastic container. 


As with any food related venture, it is important to keep food safety in mind. Be sure to clean your hands, as well as the dispenser and any utensils you plan to use prior to preparing the infused water.  Water should be kept cool once fruits or vegetables are added.  Ice can also be used in the dispenser if there are plans to leave it out.  Infused water should also be used up within 2 to 3 days.  Following this, the container should be washed well and new fruits or vegetables can be added. 


Here are a few great recipes for infused water that will help to increase your water consumption without all of the unwanted calories and sugar.  Feel free to make your own combinations as well.  Enjoy!



Infused Water Recipes


  • 1/2 cucumber (slice crosswise in this slices.  Leave skin on for color)
  • 1 gallon of water

Cinnamon Apple

  • 2 apples (slice apple in thin wedges.  Leave the skin on for color)
  • 2 cinnamon sticks
  • 1 gallon water

Strawberry Mint Cucumber

  • 10 small mint leaves
  • 10-12 strawberries (Thinly slice strawberries)
  • ½ cucumber
  • 1 gallon of water


  • Oregon State University Extension Service, 2016, Easy Infused Water for Groups
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