My friend Steve called me in a panic. Seems he (a chef) always selects fresh produce for his cooking. His girlfriend says frozen is better. "Can you help us?" he asks.

Here are the pros and cons from food technology experts:

FRESH

Pro: Superior taste, color and texture . . . by far. Retains the most nutrients when picked at height of ripeness, washed quickly, prepared and eaten with minimal cutting, cooking and exposure to air.

Con: Does not reach full nutrient potential if harvested too early. Loses nutrients if harvested too late. Can lose more than half its original nutrient value if kept in the refrigerator too long or cooked in too much water. Can be a source of harmful bacteria.

FROZEN

Pro: Usually harvested when fully ripe to accumulate full store of nutrients. Minimal nutrient losses if stored and cooked properly. Similar in fiber and mineral content to fresh produce. Freezing slows growth of bacteria and enzymes that cause food to spoil.

Con: Quickly loses nutrients if not kept solidly frozen (at least 0 degree). Some nutrients are lost when food is washed, trimmed or blanched before freezing. Cut-up frozen fruit or vegetables lose more nutrients than those that are frozen whole.

CANNED

Pro: Heat processing makes some nutrients more digestible and destroys bad bacteria. Some nutritional substances are rendered more available to the body by the canning process. Canned foods retain most of their mineral and fat-soluble vitamins.

Con: Much of the minerals and fat-soluble vitamins leach into the liquid during the canning process and are lost unless the liquid is consumed. Heat processing destroys vitamins. Many canned foods contain high amounts of added sodium.

The bottom line: Start with the freshest whole foods you can find and treat them respectfully. Cut fresh fruit right before you eat it to reduce exposure to air. Whichever form you buy them in, cook vegetables quickly in as small amount of water as possible.