Some ways to retain the maximum nutrition in the foods we cook include:

• Store foods properly, such as keeping cold foods cold and sealing some foods in airtight containers.
• Keep vegetables in the crisper section of the refrigerator.
• Try washing or scrubbing vegetables rather than peeling them.
• Use the outer leaves of vegetables like cabbage or lettuce unless they are wilted or unpalatable.
• Microwave, steam, roast or grill vegetables rather than boiling them.
• If you boil your vegetables, save the nutrient-laden water for soup stock.
• Use fresh ingredients whenever possible.
• Cook foods quickly.

Fresh or frozen fruits and vegetables have more nutrients than canned ones (canning may reduce the amount of some vitamins by half). But fresh is not necessarily better than frozen, since frozen foods are usually processed soon after picking whereas fresh foods may spend days in transport and storage (both in the store and at home) before being consumed. If you cannot shop often, frozen produce may be more nutritious