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

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7 hours ago

Integrated Family Community Services - IFCS

Behold! The strongest man in Colorado 😉 Jeff with Food Bank of the Rockies just delivered sweet potatoes and large yellow onions for our Emergency Food Boxes! Call now to make your appointment 303-789-0501 ... See MoreSee Less

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1 day ago

Integrated Family Community Services - IFCS

A HUGE thank you to Chris in Boulder with Enterprise! We now have access to this gigantic truck which will allow IFCS to unload 10,000 lbs of food today, 10,000 lbs next week, and 10,000 lbs the week after that! 💪 Learn more about our One Can Feed campaign by visiting ... See MoreSee Less

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Ending our day with a 😃! Friends and Family of the Columbine Stake donated hundreds of goodie bags intended for schools that have since closed. These bags include healthy snacks like Nutrigrain bars, instant noodle soup, and squeezey fruit packs. Call 303-789-0501 to make an appointment. Anyone is welcome. Together, there can be enough. ... See MoreSee Less

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IFCS On Twitter

National news picking up on what we are seeing - a massive growth in need. Monetary donations are a huge need right now! #DoingMyPartCO

It's been an incredibly busy day thanks to @KS1075 and DJ Tony V letting folks know about our free Emergency Food Assistance food boxes. Appointments are filled through tomorrow (3/25), so please call to schedule for Thursday and Friday. (303) 789-0501

IFCS is feeding up to 8 families per hour Monday- Friday! That's a lot of boxes filled with food. Thank you to two local U-Haul locations for donating 12x12's to us today. To make a financial donation please visit

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