Dropping temperatures and sniffling neighbors can only mean one thing: Cold and flu season is in full swing. You already know to wash your hands religiously and get enough sleep, but did you know that what you eat can protect you too? Incorporate these seven cold-fighting foods into your next grocery list to bolster your family’s immune systems -- so you can stay healthy all winter long.

Pork Tenderloin

Cooking the same chicken cutlets night after night? Consider adding the other white meat to your dinner rotation. Not only is pork tenderloin as low in fat as chicken breast, but it’s also high in the mineral zinc, which, according to the National Institutes of Health, aids your body’s cold-fighting ability. “The body uses zinc to activate infection-fighting cells,” explains Marisa Moore, a registered dietitian and national spokeswoman for the American Dietetic Association. As a result, she says, kids and adults who don’t get enough of the nutrient are more susceptible to cold and flu viruses.

Strawberries

If you’re shopping for foods rich in vitamin C, you probably bag a few oranges. But strawberries actually contain even more of this powerful antioxidant than citrus fruits: Just eight berries provide as much of the nutrient as the USDA recommends per day. “Vitamin C has been shown to strengthen your body’s resistance to illness,” says Moore. Other top C sources: guava and tomatoes.

Cereal

The next time you pick up your family’s favorite puffs or flakes, make sure they’re fortified with vitamin D. According to a recent study published in The American Journal of Clinical Nutrition, children who got 1,200 IU of vitamin D daily were 40 percent less likely to catch the flu than those who didn’t. Researchers said the nutrient may help white blood cells destroy viruses and bacteria. For an even bigger D boost, pair that cereal with vitamin-D-enriched low-fat milk.

Brazil Nuts

This hearty nut is full of selenium, a mineral shown by researchers at The University of Edinburgh to be crucial to optimal immune response. “Selenium acts as an antioxidant in the body, which protects against the free-radical damage that wears down your system,” says Moore. Got a nut allergy in your family? Stock up on other sources, such as salmon, turkey and chunk light tuna.

Garlic

According to research published in the journal Advances in Therapy, this white bulb keeps more than vampires away -- it helps keep colds at bay! “The active compound in garlic, allicin, has been shown to have virus-fighting properties,” says Moore. To make the pungent veggie more family-friendly, mince and add to dishes like soup, stir-fries and pasta sauce for a quick hit.

Yogurt

This creamy snack is packed with probiotics, the body-friendly bacteria. Not only do probiotics assist in digestion, but research shows that they also have a serious immune-boosting effect: One study from the University of California, Davis, found that people who ate 1 cup of yogurt daily had higher levels of gamma interferon -- a substance that helps immune cells fight off viruses -- after a month. Look for brands that contain “live, active cultures.”

Broccoli

Moms love broccoli because it’s packed with nutrients and vitamins -- including vitamin C and zinc. Now they can add “fend off runny noses” to the veggie’s list of healthy benefits. Broccoli and other cruciferous veggies -- such as cabbage, Brussels sprouts, kale and cauliflower -- contain an antioxidant called glutathione, which researchers at the department of immunology and cell biology at the University of Heidelberg, Germany, proved to bolster immunity. Are your kids not fans? Try steaming the veggie and chopping it finely, then mixing it into casseroles, rice pilafs and mac ’n’ cheese dishes.

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It’s no surprise that positive parenting affects a child’s health and happiness. Countless studies have shown powerful benefits of dad’s participation in children’s development: Kids of highly involved fathers score better on cognitive tests at six months, are better problem-solvers as toddlers and have higher IQ’s by age 3. In school, they get more A’s and perform better on standardized tests. There’s an emotional benefit too: These children report feeling less anxious and depressed, and they’re more social and empathetic.

But did you know that kids with involved dads are physically healthier too? Studies have shown that kids who live with active, involved fathers are:

• Less likely to suffer a physical accident
• Six times less likely to visit the emergency room
• Up to two times less likely to suffer from asthma
• More likely to be active -- and four times less likely to be obese by the age of 18 -- than kids with inactive, obese dads

And there are benefits for dad too: Fathers who engage with their kids are more likely to feel more satisfied and empathetic with others, as well as less stressed.

Young kids require lots of attention and love, especially when they’re sick. So every day, both mom and dad should make 10 minutes of one-on-one time with their kids a priority. Here are a few smart ways dads can get involved in kids’ lives:

1.    Be the chauffeur. There’s no easier time for undivided catch-up time with your kids than when you’re driving home from school or swim practice. It can become important bonding time during which kids open up about what’s going on in their lives. Just make sure to ban cell phones to create an opportunity for meaningful conversation.

2.    Get your hands dirty. Do a little yard work together! Your kids will love mucking around in the mud, and you’ll get a helping hand digging up the flowerbeds, raking leaves or scavenging sticks for the fireplace.

3.    Build something. Whether it’s a living room fort or a kitchen science experiment, start a project together. While having fun, you’ll also create precious memories together: According to Harvard University, the more senses you use, the more involved your brain will be in making a memory (which means your kids are likely to remember the experience).

4.    Experiment in the kitchen. You don’t have to be a master chef to cook with your kids. For your next weekend brunch or dinner, mix up boxed pancake batter with blueberries, or concoct an everything-but-the-kitchen-sink sandwich together. (Making a mess is the fun part, anyway!)

5.    Read to them. Reading is essential to your child’s mental development: As early as the 1960s, studies showed that kids with fathers who regularly read to them were more likely to score better in many important cognitive skill categories -- especially vocab -- than children whose fathers did not. So start at an early age, and do it often.

6.    Tell stories together. Boost your kid’s creative juices by telling a story and letting your kid fill in the parts. Play off of each other and, above all, have fun! Research shows that when toddlers chat with their dads, they tend to be more inquisitive and even use a larger vocabulary than when they’re talking with moms.

7.    Make a coloring book. If your kid’s stuck in bed or if it’s a dreary day, make it a bit brighter by sketching the outline of a person or place and asking your kids to fill in the details. If you have a younger kid, draw a full image and give her the crayons to fill your mutual masterpiece.

8.    Share your passion. Whether it’s walking your kid through a golf swing or simply explaining why the sky is blue, make sure to discuss the things you love with your kids. They might occasionally roll their eyes (“Dad’s at it again!”), but they won’t forget those impromptu lessons.

9.    Hug them. Kids need physical attention -- and not just from mom. Snuggle, show affection, love them -- especially when your little one is stuck sick in bed (and all her friends are outside playing).

Moms: Encourage dads to get involved. Studies show that when moms are supportive of their spouse’s parenting, men are more likely to be involved and feel more responsible for their kids’ well-being.

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It’s happened to the best of us: After your boss disapproved of your work, you found yourself fighting back tears (or getting angry). It’s a common reaction. But dealing with negative comments without having to reach for a tissue is important. In fact, learning how to accept -- and learn from -- criticism can strengthen relationships and advance your career. Here are some tips on how to deal with any potentially stinging comment:

1. Breathe. Although you may feel yourself getting upset or defensive, take a deep breath. Feel tears starting to well or your temper starting to rise? Step away from the situation. That gives you time to cool off and gain perspective, so you can respond appropriately.

2. Pinpoint the emotions underneath. Ask yourself: What’s the real reason I’m upset? Is it shock? Fear of failure? Identifying the root of your emotions can help separate your feelings from the situation -- so you can process the comment objectively.

3. Consider who’s giving the criticism. If his or her opinion matters, the comment has more weight. Understanding the other person’s viewpoint can help you evaluate your own behavior. But if the person who made the remark doesn’t matter as much to you -- say, a stranger or random coworker -- realize that allowing their critique to bother you gives them power that they don’t deserve.

4. Decide if the comment is valid. It’s easy to ignore your own shortcomings, and there may be some truth in the criticism -- even if you don’t want to admit it. Try looking at the situation from a third-person perspective: Ask yourself how you would advise a friend to handle the same scenario. But if the criticism is off-base, have a discussion with the other person. It may be a misunderstanding or misinterpretation. Or recognize that everyone is entitled to their own opinion -- and move on.

Giving Criticism Effectively
Along with managing your own response, it’s also important to know how to best deliver criticism. Two tips:

• Consider how the other person is likely able to handle the situation and how important the issue is to you. In some cases -- say, you’re not a fan of the car your sister recently purchased -- it may be better to hold your tongue.
• When delivering a critique, choose an appropriate time and place to bring it up (a quiet conference room in the office, or a time when your husband’s not distracted). Focus on the facts instead of getting personal, and offer solutions or propose changes that can help you both get on the same page.

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When a child complains of ear pain, many parents call their pediatrician’s offices, expecting to receive a prescription. But to protect your health, these days we pediatricians are more cautious about doling out antibiotics. That’s because using them too often can lead to the creation of dangerous super-bugs: Antibiotics are taken so frequently in the United States that the bacteria have outsmarted drugs, morphing into antibiotic-resistant strains. As a result, physicians are trying to write prescriptions only when necessary.

So the next time you think your child may be suffering from an ear infection, be sure to have a discussion with your pediatrician. If your kid is younger than 2, has a fever or is experiencing significant pain, your doctor will most likely prescribe antibiotics. But if he has a mild ear infection, your pediatrician will probably recommend an over-the-counter pain medication or eardrops for a few days, because in many cases, the infection goes away on its own.

To protect yourself -- and your family -- from antibiotic-resistant bacteria, you should take these smart steps:

1. Always see your pediatrician. While it’s tempting to ask your physician to phone in a prescription, you should always go into the office to make sure your child is suffering from an infection that requires antibiotics -- and not another ailment that requires another form of treatment.

2. Finish the entire course of antibiotics. Although your little one may be feeling better, he needs to take his entire prescription to wipe out any traces of bacteria in his body.

3. Never borrow a prescription. Don’t give one child’s antibiotics to another. You may help your son feel a little better in the short run, but you’re upping his risk for an antibiotic-resistant infection later on.

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Toothbrushes should be clean. After all, their whole purpose is to scrub all the germs out of your mouth. But as it turns out, dirty toothbrushes could make you sick.

“Bathrooms are moist and steamy: the conditions that bacteria love,” says Carol Wooden, a dental surgeon and spokeswoman for the Academy of General Dentistry. Research from the University of Birmingham School of Dentistry in the U.K. found as many as 1.2 million bacteria on a single toothbrush, and a study in the New York State Dental Journal that examined used toothbrushes discovered that 70 percent were heavily contaminated with different microorganisms.

The Filthy 5
These are five of the nastiest germs scientists have found hanging out on toothbrushes:

1.    Flu: Influenza causes fever, chills, coughing and achiness.

2.    Staph: Staphylococcus aureus is responsible for common skin infections (such as boils and styes) and can be more problematic if it enters your bloodstream.

3.    E. coli: Certain strains of these fecal bacteria can cause diarrhea and abdominal cramps.

4.    Yeast: Candida albicans, the fungus that causes yeast infections, was found on 70 percent of toothbrushes examined in a recent study from the University of Adelaide in Australia.

5.    Strep: Some kinds of streptococci bacteria lead to tooth decay; others (you guessed it) cause strep throat.

Healthy Toothbrush Tips
Fortunately, you probably don’t need to toss your toothbrush just yet. Even though certain germs have been identified on toothbrushes, that doesn’t mean you’ll catch something simply from polishing your pearly whites, according to the Centers for Disease Control and Prevention.

“As long as you practice proper hygiene habits, it’s unlikely that bacteria on your toothbrush will make you sick,” says Dr. Neil Schachter, medical director of the respiratory care department at Mount Sinai Medical Center in New York City and author of The Good Doctor’s Guide to Colds and Flu. Follow these four rules to stay healthy:

• Swap your brush. Replace your toothbrush (or the changeable head if you use an electric one) every three months, whenever you have a cold or the flu, or when the bristles look worn, suggests Wooden.
• Flush carefully. Microorganisms go airborne when you flush the toilet, and they can land on your toothbrush. Keep your brush as far from the toilet as possible and always close the lid before flushing.
• Keep it to yourself. “Sharing toothbrushes can spread bacteria and viruses,” says Schachter. Even storing your toothbrush too close to someone else’s is unwise because bacteria can jump from one brush to another.
• Wash away germs. Since bacteria from your mouth are transferred to your toothbrush every time you brush, you should always rinse your brush thoroughly afterward. “My main health concern is that small amounts of food can remain in the bristles, and if they’re not removed, they can spoil and cause gastrointestinal problems,” says Schachter. “It’s best to rinse your toothbrush in hot water after each use.” Want something stronger than water? Try dunking your brush in hydrogen peroxide or mouthwash, rinsing it with water and letting it air-dry, says Wooden.

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