Luckily, walking is a form of physical activity that you can perform year-round. You can also obtain fresh produce every month of the year, thanks to grocery stores, backyard gardens, and co-ops. But given the seasonal nature of most fruits and veggies, plus the convenience of prepackaged foods, many consumers end up shopping in the canned or frozen food sections, too. So what are the nutritional advantages of each?

• Fresh: Studies show that most vitamins and minerals are highest in fresh produce, but the transport time from farm to table can diminish overall quality. Your best bet for getting the largest nutritional bang for your buck is to buy local harvests and stick to in-season varieties. Out-of-season crops are imported from afar, giving them more time to decompose, and are picked prematurely before nutrients reach full potency. Supporting local farms also builds stronger communities.

• Frozen: Unlike fresh produce, frozen varieties are plucked at peak ripeness, blanched, and then flash-frozen, which means original nutrient density is retained. The suspended-animation effect allows you to enjoy vibrant summer options in December and winter ones in June. But even foods stored at sub-zero temperatures have a shelf life, and many frozen crops are subject to texture changes when thawed.

• Canned: Because they’re ready to eat, canned veggies are better than nothing in a pinch. But they can be preserved in sodium and precooked for long durations, sapping their nutritional quality. The cans themselves often contain additives as well. Canned fruits are often packaged in sugary syrups, making them more like a dessert than a healthy side. So when reaching for canned produce, look for low-sodium canned vegetables and fruits packed in water.

Select the best mix of fresh, frozen, and canned to up your fruit and veggie intake all year long. You can find fresh and delicious ideas in the Healthy Eating Toolbox on the Healthy Workforce website.