Integrated Family Community Services 3370 South Irving Street, Englewood, CO 80110-1816 Ph: 303-789-0501

4 Foods to Feed Your Family Each Day to Prevent Major Health Issues

Feeding the family isn’t an easy task, and it’s not just about putting food on the table. You should be concerned with putting the right food on the table. A poor diet high in salt, sugar, and bad fats can quickly ruin good health, leading to serious diseases such as diabetes, high blood pressure, or heart attack. If you want to avoid regular visits to the hospital and buying dental crowns for all the kids, here’s a small grocery list to reference for your next outing.


Sardines are the superfood of the sea. These tiny fish are packed with enough nutrients to support whales, so humans can definitely benefit from eating them too. Sardines are known for having a high concentration of omega-3 fatty acids, Vitamin D, Vitamin B12, and quality protein. They are delicious on toast, in pasta or rice, and straight from the can.


Popeye is well aware of the secrets of spinach. This leafy delight provides the immune system with the strength to fend off even the most frightening of diseases: cancer. Antioxidants like beta-carotene and lutein also combat other chronic illness. Full of Vitamin A and Vitamin K, spinach is associated with a fortifying the heart and reducing the damaging effects of hypertension.


If you had to pick one fruit to feed the whole family with, the blueberry might be your best bet. The dark blue spheres are dense with antioxidants, fiber, and a handful of vitamins. Blueberries make for a great standalone snack, but they can also be added to cereals or oatmeal for an extra punch of nutrition. Their inky shade is an indication of being a nutrient-dense food.

Olive Oil

Olive oil is another great source of healthy fat. The oleic acid in it has anti-inflammatory properties that may prevent the onset of arthritis. In addition to killing pathogens in the stomach, olive oil also enhances heart health and fights off diseases like diabetes and Alzheimer’s. On top of all that, it goes great with a wide variety of foods.

Some people live to eat—but they’ve got it all wrong. We eat to live because our food provides us with the vitamins and minerals required for our organs to function efficiently, which translates to a longer and healthier life. Eating the right foods on a daily basis is probably the single most important thing that the whole family can do to prevent future health issues.

Tim Esterdahl

Tim Esterdahl is the editor of IFCS blog. He is a married father of three and enjoys golf in his spare time.
Tim Esterdahl

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A big ROAR goes out to Englewood Lions Club. We so appreciate their support in feeding the community. They brought in 8 shopping carts of food from their King Soopers drive. Thanks for your commitment and partnership year-round. ... See MoreSee Less

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Please be advised, IFCS will be closed Tuesday December 31st at Noon and all day Wednesday January 1, 2020 as we celebrate the New Year. We will re-open for business during normal hours on January 2, 2020. Have a happy and safe Happy New Year celebration! ... See MoreSee Less

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A big ROAR goes out to Englewood Lions Club. We so appreciate their support in feeding the community. They brought in 8 shopping carts of food from their @KingSoopersNews drive. Thanks for your commitment and partnership year-round.

In 2019, our #onecanfeed campaign took off giving help and hope to families in need. This year, we are raising our goal to $100k in financial donations. Can you help us, help others? Find out more at

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