As flu and cold season encroaches, it's time to check your "flutrition" IQ. Washing hands, drinking plenty of fluids and getting a lot of rest are well known ways to prevent your family from getting sick. But what they eat can also act as a prevention factor. There are many nutritious foods available that just might help your child spend less time home sick, and more time hitting the books. What you need to look for when you're grocery shopping are foods loaded with vitamins and minerals, including fresh fruits and vegetables.

Nutrients: Vitamin C tablets are a common remedy to help boost the immune system. Although this may be beneficial, eating an actual orange as a whole provides an even better package. Not only are you getting loads of vitamin C, but magnesium, potassium, folate and vitamin B6, as well. Eating whole fruits and vegetables are always better than supplements; because they provide other essential vitamins and minerals to help build the armor we call the immune system. A sneaky way to include more nutrient rich fruits and vegetables into your child's diet is to hide it by mixing it with foods they enjoy. Finely chopped zucchini and peppers can be a great addition to the sauce in a pasta dish. Including your child in the preparation can also encourage them to want to try new foods. A berry, yogurt and nut yogurt parfait is a fun and tasty snack that will provide your child with an abundance of Vitamin C and other nutrients to keep them healthy.

Ironically, produce consumption goes down during the winter months when they are the most important. As children spend long hours in school, they are more likely to become ill, due to increased exposure to other children. Help reduce their sick days by following the usual practices as well as providing them with a nutrient rich diet. If your child is consuming a lot of processed foods in place of fruits and vegetables, their immune system is likely to suffer. Sugary, packaged, or fried foods should be avoided because they contain little or no beneficial ingredients. According to the American Dietetic Association, a healthy nutrient-rich diet based on the Dietary Guidelines for Americans offers the best protection against illness

Food Safety: Also, practicing food safety at home can greatly reduce the chances of your family getting sick. Washing hands before and after food preparation is the best way to prevent the spread of germs. Fruits and vegetable are often squeezed and touched in the supermarket. Be sure to wash them before eating them.

Cold and flu season is inevitable every year, but with a little flutrition knowledge, the immune system can be protected.

Seanne Safaii-Fabiano, Ph.D., RD and Kellie Maggard, University of Idaho Student of the Coordinated Program in Dietetics.