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You might say that the American Dietetic Association is getting back to nature for National Nutrition Month in March.

This year’s theme is “Nutrition from the Ground Up,” which is a good reminder to all of us that eating plenty of fruits, vegetables, whole grains, nuts and beans will create a healthy diet base.

When it comes to selecting fruits and vegetables, which is better — fresh, canned or frozen? The ADA recommends that no matter what form they take, fruits and vegetables are “good-for-you foods” that can, and should, be enjoyed anytime.

Of course, selecting fresh, whole fruits and vegetables is most recommended for nutritional value. If you can buy locally from a farmers market or from community-supported agriculture, this allows you to not only find fresh produce but also support your community at the same time.

Living in a mountain area, however, can present its own challenges in terms of finding local, fresh produce year-round. Most likely, you will need to look to frozen or canned fruits and vegetables in order to consume a variety of these foods.

When buying canned fruit, look for descriptions on the label such as “unsweetened, packed in its own juices, packed in fruit juice.” Fruits packed in juices contain less added sugar and fewer calories than fruits “packed in syrup.”

Frozen fruits may come in sweetened and unsweetened varieties; be sure to select the unsweetened. These foods are sweet enough in their natural sugars.

If you need to watch your sodium intake, look for claims of “no salt added” and “reduced sodium” on cans or packages of vegetables. When buying frozen vegetables, keep it simple, and avoid buying the packages that have added sauces or cheese — along with extra fat, sodium and calories — to the vegetables.

Be sure to use canned fruits and vegetables immediately after opening to ensure maximum flavor and nutritional value. Remove leftover food from the can and place in an airtight container and store in the refrigerator or freezer.

Dried fruit is a great portable snack. It contains fiber, potassium, folate, vitamin A and vitamin C. But take the time to read the label — this can be a high-calorie choice compared to fresh fruit because of natural and sometimes added sugar. Some dried fruits are preserved with sulfite, which can trigger an allergic reaction in some people.

National Nutrition Month is a great time to boost the amount of fruits and vegetables you eat each day. Strive for at least 2 cups of fruit and 2 1/2 cups of vegetables each day in order to get the variety of vitamins and minerals you need for good health.

Supplement that with whole grains for fiber and additional vitamins. Add seeds, nuts, beans, low-fat dairy, fish and lean meats for protein, and be sure to cook with olive oil for a healthy fat.

A healthy diet doesn’t mean deprivation. If you have a sweet tooth, try yogurt with fruit or one tablespoon of peanut butter on apple slices for dessert. Have trail mix for an afternoon snack. There is no reason to go hungry just because you are making healthy choices.

When changing your diet, be sure to start slowly and give yourself a good foundation. Be open to try new foods or new ways to cook your old favorites. You may find a new healthy favorite to add to your regular grocery list.