We're heading into the cold and flu season, and Tufts Health & Nutrition Letter offers some diet and lifestyle tips that can help protect you.

—Get vaccinated. While no flu vaccine is 100 percent effective, studies show that the vaccine will reduce your risk of flu-related hospitalization.

—Eat more fruits and vegetables. The antioxidants, vitamins and minerals that come with eat at least five servings of fruits and vegetables every day can help strengthen your immune system to better fight off infections. Both fresh and frozen fruits and vegetables are effective. Use frozen berries to make smoothies or stir into oatmeal, and add extra veggies to stews, soups, casseroles and stir-fry dishes.

—Talk a walk. A study of 1,000 people of all ages found those who walked at least 20 minutes a day five times a week had 43 percent fewer sick days than others who exercised one day or less a week. The study also found that those who walked 20 minutes a day, five times a week who did get sick had symptoms that were milder and the cold or flu lasted for a shorter time.

—Get plenty of vitamin E. Vitamin E is an antioxidant vitamin effective in boosting the immune system. You can get vitamin E in foods such as wheat germ, nuts, sunflower seeds, leafy greens, olives and liquid vegetable oils.

—Consider foods rich in zinc. Research suggests there are benefits to adding zinc to your diet. Zinc is found in high protein foods such as the dark meat of chicken or turkey, lamb and pork. Good plant sources include nuts and seeds, legumes and whole grains. Zinc is also in fortified breakfast cereals.

—Drink plenty of fluids. Water is best, but green tea is also high in antioxidants that help reduce inflammation.

—Wash your hands often. Cold and flu germs often come from contaminated surfaces or form touching other people. The germs can be countered by frequently washing hands with warm water and soap for at least 20 seconds.

Q and A

—Q: Does the practice of washing produce remove pesticides?

—A: Fruits and vegetables are important to a healthy diet. Yet, despite a chorus of advocacy by nutrition professionals to add more produce to the plate. Americans still fall short of recommendations. Confusion about pesticides may be partly to blame. Concern about pesticides on produce has been identified as a barrier to eating more produce, according to some studies. However, pesticide use is tightly regulated with the EPA, FDA and USDA — all monitoring use and exposure. Though pesticide levels typically are well below established thresholds, and their residue degrades and diminishes over time, both conventional and organic produce may retain some traces. Studies show that washing produce under running water is the most effective means of removing pesticide residues, along with dirt and bacteria. Combining washing with other preparation methods, like peeling or blanching, is even more effective. Proper technique as recommended by the FDA is key. Wash produce with cold or warm tap water and scrub with a brush when appropriate; do not use soap. Throw away the outer leaves of leafy vegetables, such as lettuce and cabbage. Do not leave or soak produce in the sink, which likely hosts bacteria — Environmental Nutrition newsletter.

RECIPE

—Here's a recipe to help add a serving of veggies at dinner: Quinoa, Chicken and Goat Cheese Spinach Bowl. It's from the Total Body Diet for Dummies.

Quinoa, Chicken and Goat Cheese Spinach Bowl

—1/2 cup quinoa, rinsed

—1 cup water

—Pinch of salt

—1 tablespoon extra-virgin olive oil

—2 tablespoons unsalted raw sunflower seeds

—2 garlic cloves, minced

—1 cup diced and cooked chicken breast

—1 cup spinach leaves, washed and dried

—3 tablespoons lemon juice

—2 tablespoons goat cheese

—Pinch of ground black pepper

In a saucepan over high heat, bring quinoa and water to a boil. Add salt and olive oil. Lower the heat and simmer, covered, for about 15 minutes or until water is absorbed. Fluff with a fork and set aside. IN a large saute pan over medium heat, add the sunflower seeds and toast for 2 minutes, stirring occasionally. Add the garlic to the pan and cook until fragrant, about 1 minute. Add the chicken, quinoa and spinach to saute pan and combine. Cook until the spinach is wilted, then add the lemon juice. Remove from heat and toss in goat cheese and pepper. Divide evenly between 2 bowls and serve.

Per serving: 382 calories, 30 g protein, 32 g carbohydrate, 15 g fat, 63 mg cholesterol, 4 g fiber, 84 mg sodium.

Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill., and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at [email protected] or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.