You’ve heard it before: The best offense is good defense.

During cold and flu season, nutrition plays a major role in how well your immune system can fight off sniffles and coughs. The better you eat, the stronger your immune power. On the other hand, the more nutrient deficiencies you have, the more vulnerable you are to getting sick.

To keep your immune system working at its best, increase your intake of these foods during cold and flu season. You’ll be glad you did. 

1. Mangoes

Mangoes include a broad spectrum of antioxidants, including vitamin A and zinc. Vitamin A enhances immunity by revving up the function of white blood cells, which fight infection. Zinc is one of the most important nutrients for maintaining an overall healthy immune system.

How to get it: Whip up some mango salsa or a mango smoothie, or top yogurt with fresh mango slices. Strive to consume about 1 cup a day for the best benefit.

2. Garlic

Sometimes referred to as the “poor man’s antibiotic,” garlic has been eaten for centuries for its broad spectrum of therapeutic benefits. It is believed to stimulate the immune system by increasing the number of lymphocytes (white blood cells). Even more, two compounds found in garlic, inulin and allicin, are thought to be responsible for effectively killing bacteria as well as intestinal parasites.

How to get it: Add fresh garlic to sauces and dressings. Try to eat at least a clove every day during flu season.

3. Mushrooms

Chinese medicine and Eastern cultures have relied on mushrooms for their health benefits and immune-boosting properties for centuries. Beta-glucans, a type of sugar found in both raw and cooked mushrooms, is believed to be responsible for the immune-stimulating properties.

In addition, mushrooms are the only vegetable that naturally contains vitamin D, and decreased blood levels of vitamin D have been correlated with an increased risk of catching the influenza virus.

How to get it: Add mushrooms to salads, sauces and omelets. Eat about 1 cup of white button, crimini, shitake, maitake, reishi or portobello mushrooms every day.

4. Salmon

During the winter months when the air is dry, mucous membranes dry out and crack, providing the perfect opportunity for viruses and other nasty bugs to enter the body. Eating more fish that are rich in omega-3 fats can help maintain healthy cell membranes. Salmon (and other seafood) is also a source of selenium, which has been shown to reduce the severity of a virus once a person is exposed.

How to get it: Broil a salmon fillet or salmon steak and serve with fresh mango salsa. Eat salmon twice a week.

5. Green Tea

Drinking plenty of fluids during flu season is especially important for hydration as it helps the body maintain a strong defense against bad bugs. Green tea also contains epigallocatechin gallate, which has been shown to stop the common cold from spreading.

How to get it: Drink 2 to 3 cups of green tea each day to get immune-boosting benefits and stay hydrated.

6. Yogurt

Aside from being an excellent source of calcium, dairy products like yogurt provide immune-boosting vitamin D and probiotics (also referred to as “live active cultures”). Vitamin D’s production of antimicrobial substances is believed to stop viruses from spreading in the body. Probiotics found in yogurt can help the body fight infections and boost immunity by fortifying the healthy bacteria found in the digestive tract.

How to get it: Yogurt parfaits are the perfect breakfast or dessert. Make tangy salad dressings with plain yogurt or add to smoothies for an extra nutritional boost. Consume two servings of yogurt daily.

7. Almonds

Almonds contain vitamin E, which may help prevent colds and ward off upper respiratory infections. Vitamin E is a powerful antioxidant that works in combination with other nutrients found in almonds, including selenium and magnesium.

How to get it: Make your own granola with toasted almonds, rolled oats and cinnamon. Or use almond butter instead of peanut butter. Eat about 22 almonds (or its equivalent) a day.

8. Spinach

Spinach is a nutrition powerhouse offering several key nutrients that help to boost immune function and health. It is a rich source of vitamin A, vitamin E, vitamin K, magnesium, folate, iron, vitamin B-2, calcium, potassium, vitamin B-6, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. With all these vitamins in one food, it’s no wonder everyone should be consuming more of this leafy green.

How to get it: Sauté spinach with garlic and onions. Or make a spinach salad with pomegranate dressing, topped with toasted almonds. Try to have about 2 cups a day.

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In preparation for your child’s first day of school, you’ve probably taken the classroom tour and chatted with the teachers. But have you met the school nurse yet? In my experience, many moms don’t fully understand my role and responsibilities.

Since it’s the school nurse’s responsibility to care for your child’s well-being throughout the year, it’s a smart move to introduce yourself and share some info about your child. Learning about his or her health history -- along with other important information -- can help us do a better job.

Here, surprising tidbits about my job -- along with tips to help your school nurse better care for your child:

1. We have varying credentials. Learn what the nurse at your school can do, since our roles can vary, depending on the school district. As a nurse practitioner (N.P.), I perform physicals and prescribe medications. But that’s out of the scope of practice for registered nurses (R.N.) and licensed practical nurses (L.P.N), who focus on health education, preventive care and first aid.

2. We do our jobs better with a full health history. Your school will ask you to fill out a health form before the first day of school, and it’s important to include as much detail as possible. Knowing your child’s complete medical background can help me best treat him or her -- especially in an unplanned emergency situation. Be sure to include your kid’s immunization records and existing conditions, such as asthma, diabetes, food/medicine allergies and chronic headaches.

3. You can provide us with all of your child’s medications. In my school district (and many others), kids aren’t allowed to bring medicine to school, so my office is responsible for administering them. It’s also a smart idea to give your nurse an extra dose of medications, like rescue inhalers and epinephrine shots, in case there’s an emergency during the school day.

4. You can consult us for any health issue. Many parents think school nurses only treat cuts, fevers and stomachaches. And while we do provide first-aid care, we’re also available to advise your family on a wide range of health issues. If your child has a nut allergy, for instance, we can work with the cafeteria to make sure he stays safe. Or if your child has been acting out in the classroom recently, we’re usually able to refer her to a child psychologist. We’re here to make sure that your child is healthy and happy; don’t hesitate to reach out about any health issue!

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Ask any woman about her wish list, and “more energy” is sure to be near the top. That’s because the competing demands of work, home and health are more grueling than ever before. Every mom I know has more to do in a day than time to do it -- and that can lead to fatigue and exhaustion. While a magic potion would be fantastic, the truth is that there’s no shortcut. The good news: Getting all-day energy is surprisingly simple.

In my book, Mom Energy: A Simple Plan to Live Fully Charged, my co-author Kathy Kaehler -- a fitness trainer and mom of three -- and I lay out the steps to a healthier, more vibrant life. Here are three principles that can help solve your energy crisis.

Be a qualitarian. When you’re rushing around, it’s easy to rely on packaged and fast-food meals and snacks. But these foods are often high in artery-clogging fats, sodium, sugar and preservatives, which can contribute to insulin swings, extra pounds, worse moods and low energy. That’s why I recommend reaching for high-quality whole foods. For instance, skip the rice mix with the long list of mystery ingredients and prepare your own rice with some herbs and spices.

I’m not going to sugarcoat it: If you’ve been eating processed, packaged foods for years, shifting the way you eat won’t happen overnight -- and that’s OK. Start with smaller, doable moves. If you can’t imagine changing your breakfast or lunch staples, then add some organic veggies to them. (This is extra-easy if you keep frozen produce on hand.) Or swap out the bad fats in your salad for a healthier version. Think: avocado and hempseeds instead of bacon bits, or pine nuts and avocado in place of blue cheese dressing.

Remember frequency. Many moms don’t eat until it’s dinnertime and they’re starving. I call this practice “backloading,” and it’s likely to show up as extra pounds on your backside or belly. To keep your engines revved, you should eat something about every three hours. The body can only handle so much of any nutrient at once: If you don’t need it for fuel, then those excess calories will be stored as fat. On the other hand, if you give your body a smaller amount, you force it to use all that energy for fuel until you eat again. By eating smaller meals more often, you’ll feel the difference in sustained energy and mental clarity. So consider splitting up bigger meals, like lunches, and having the second half three hours later.

Of course, I’m a realist, and life doesn’t always happen in neat three-hour intervals. But it’s good to try to get as close as possible, or to bring some options -- such as organic cereal and nuts for a homemade trail mix -- in the event that the day doesn’t turn out as planned.

Strike a nutrient balance. There’s an equation to keep in mind when thinking about the relationship between eating and energy: one serving of carbs, protein or healthy fat equals one hour of energy each for a total of three “power hours.” Focus on getting one serving from each of these three main categories with an unlimited amount of non-starchy veggies, and you’ll notice a huge difference in the way you feel.

One of the main reasons moms eat unbalanced meals is because they’re often caught unprepared. That’s why I recommend keeping your freezer and pantry stocked with the right items, so you can whip up an energizing meal for your family at a moment’s notice.

Here are my checklists:

In the freezer:

• Organic fruits and veggies
• Wild fish
• Organic meats and poultry
• Nuts and seeds (Did you know they stay fresher longer when frozen?)

In the pantry:

• Whole grains, like rice, oats and quinoa
• Organic cereals. Not only can you add these to snack mixes, but you can also use them in place of breadcrumbs
• Sweeteners, like pure maple syrup and/or stevia
• Hulless popcorn
• Low-sodium soups and broths
• A variety of expeller- or cold-pressed oils
• Steel-cut oatmeal
• Spices and cacao

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If you rely on coffee or cola to make it through the day, it’s time to change up your routine. Sure, you’ll get an instant buzz, but by the time your hands stop shaking, you’ll discover that you’re even more exhausted than before. So put down that mug, step away from the vending machine and give these six simple strategies a try. They’re proven to get more energy -- and keep you that way!

1. Eat early. When it comes to stocking up on stamina, breakfast is the most important meal of the day. “During sleep, your body uses up its energy stores,” explains Lona Sandon, a registered dietitian and an assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas. “Eating first thing in the morning is important for refueling.” For a longer-lasting boost, pair lean protein with filling whole grains, like whole-wheat toast topped with peanut butter and a banana, or a bowl of oatmeal with fruits and nuts.

2. Sub in spinach. Instead of the usual iceberg or romaine, use spinach in your family’s salads and sandwiches. This dark leafy green is high in magnesium, a mineral your body uses to convert food into energy. According to a study from the USDA’s Agricultural Research Service, people with low levels of magnesium tire out more quickly because their bodies have to work harder to perform the same tasks. Women should aim to get at least 310 to 320 milligrams of the nutrient daily, or approximately six servings of various high-magnesium foods like dark leafy greens, nuts, beans, cereal and yogurt.

3. Drink up! Sipping on water regularly prevents you from becoming dehydrated -- a top culprit for fatigue. Women need about 12 cups of fluid per day, according to the Institute of Medicine’s Dietary Reference Intakes. “And being dehydrated by just 1 percent -- the point where you just start to get thirsty -- can make you feel like you’re dragging,” says Sandon. You don’t need to get all of that liquid from plain H20, she says: Milk, tea, soup and juicy fruits, like oranges and watermelon, can also help you meet your quota.

4. Don’t cut out carbs. Passing on breads and pastas may help you drop a few pounds, but it won’t do much for your productivity. “Carbohydrates are the easiest way for your body to get energy,” says Sandon. “So when you don’t eat them, you feel sluggish.” She suggests shooting for 130 grams (or about six servings) a day and always choosing fiber-rich whole grains. Gluten-intolerant? Opt for beans, fresh fruit and sweet potatoes.

5. Pump some iron. Even a slight deficiency of this mineral can make you feel run-down, reports a Cornell University study. “Women need about 18 milligrams of iron a day -- twice as much as men,” explains Sandon. “Red meat is one of the best sources, so have beef or steak a few times a week.” Or load up on vegetarian sources, such as fortified cereals, whole-grain bread and beans. Sandon recommends pairing these foods with another one rich in vitamin C, like orange juice or tomatoes, to help your body absorb the mineral better.

6. Work up a sweat! Heading to the gym may be the last thing you feel like doing when you’re sluggish, but for putting more pep in your step, it can’t be beat. In fact, University of Georgia researchers found that working out regularly kept people more energized than staying sedentary. “Exercising at any time during the day will get you going, but if you’re looking to beat that late-afternoon slump, doing some cardio at lunchtime is perfect,” says Danielle Hopkins, a group fitness manager for Equinox Fitness. “And while you don’t want to do anything so strenuous that it will actually tire your muscles out, challenging your body will fire you up and release those feel-good endorphins that will leave you glowing.”

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It’s the parent trap: so much to do, so little time. It takes a supermom to get everything done, from caring for the kids and conquering clutter to keeping the kitchen clean and putting dinner on the table.

“It’s so easy to get overwhelmed,” says Julie Edelman, author of The Ultimate Accidental Housewife: Your Guide to a Clean-Enough House. “Your family’s health and well-being is important, but so is yours.”

Edelman and other cleaning and de-cluttering experts offer their simple, inexpensive strategies to help you multitask and take shortcuts on tedious chores. This way, you can spend less time with the vacuum cleaner and more quality time with your family.

Keep a Clean and Healthy Kitchen

1. Prevent a pileup. Clean after every meal, suggests Deb Lillard, author of Absolutely Organized: A Mom’s Guide to a No-Stress Schedule and Clutter-Free Home. Wipe tables and counters, put dishes into the dishwasher and sweep the floor. Keep disposable plates, flatware and cups for nights when you’re too worn out for dish duty.

2. Catch up while you wipe down. When you’re chatting on the phone with a friend, grab some disinfectant wipes and clean three key spots that people notice: the stovetop, the sink and the fridge door. Not only will this help your kitchen look neater, but can also help with cold prevention.

3. De-gunk your stovetop. Have your kids make a paste of 1 part baking soda to 3 parts water, then use a sponge to scrub off hardened bits of food around the burners, says Edelman.

4. Raid the fridge nightly. Every night before bed, look in your refrigerator. If something is going to spoil soon, move it to the front to remind yourself to eat it or toss it.

5. Zap microwave germs. Bring a cup of water to a boil in the microwave. The steam will loosen dried particles so they’re easy to wipe away.

Lighten the Laundry Load

1. Label laundry baskets. Give each family member a basket with his or her name on it. Dirty clothes have a place to go (besides the floor), and it’s easy for clean clothes to go back to their owner.

2. Play ball. When it’s time to sort, ask your kids to separate whites, darks and delicates into three different hampers by making “baskets,” says Edelman.

3. Make folding fun. Choose one TV show you love and only allow yourself to watch while folding clothes. Stack folded clothes directly into each family member’s basket.

4. Consolidate bedding. After you wash sheets, store sets inside unfolded pillowcases to make changing sheets a cinch (and minimize clutter in your linen closet).

5. Invest in help. Ask the kids to deliver baskets of clean clothes to the proper rooms. “For an incentive, I keep a piggy bank on top of the washing machine for any loose change I find in pockets,” says Edelman. The person who is most helpful will score a cash prize at the end of a laundry day.

Corral Kids’ Rooms

1. Get in the zone. Divide the room into zones: reading in one corner, arts and crafts in another, for example. This way, your little ones always know where to go for these activities and where to find and put away toys.

2. Buy bins. “Kids’ rooms are my biggest challenge,” admits Lillard. Label see-through storage containers (for toys, books, stuffed animals, dolls) and ask the kids to decorate them. Straightening up is faster when children can see where everything goes.

3. Control artwork overload. Give each child a desk with drawers for collecting paperwork and drawings. At the end of the school year, go through the drawers together and decide what to save in scrapbooks or memory boxes.

4. Chart progress. Make a pre-bedtime chore checklist to help children remember to put completed homework in their backpacks, pick up toys on the ground and put dirty clothes in the hamper.

5. Recycle old toys. Every few months, box up a third of your kids’ toys and store them in the closet. You’ll have less to organize, and old toys become interesting again when they reappear.

Even if you can incorporate only a few of these tricks, it will give you the opportunity to spend less time on what you don’t like and more time on what you do.

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