(CNN) — Spring is only a few weeks away and that means fresh produce will be available at local farmer's markets very soon.
But nutritionists will tell you, healthy veggies can also be found in your freezer or cupboard shelves all year long.
Overall, vegetables fresh from the farm and just picked are healthiest. But sometimes they sit on grocer's shelves. Dietitians say if you can't get to a farmer's market you may want to look at your frozen food or canned section.
"Research shows that fresh, frozen and canned vegetables are nutritionally equivalent because of their time of harvest and processing," said registered dietitian, Marie Spano.
That's right, frozen and canned vegetables are good for you, too, because most are packed right after picking, which means they are full of nutrients.
"Vegetables picked at their peak time of ripeness retain more of their vitamins, minerals and antioxidants,"
But beware of the salt, especially in canned veggies. Try to buy those without salt. And know the best way to prepare vegetables. Don’t over boil them, no matter what form they are in.
Instead Marie Spano says, "you want to cook vegetables in as little water as possible, so microwaving, steaming and stir frying are some of your best cooking methods."