Vegetables provide fiber, vitamins A, C (and others), and minerals such as selenium and potassium. In general, adults and kids need about 2 1/2 cups of vegetables daily. Selecting vegetables at their best and storing them properly can help you get the best value for your money - and colorful, delicious food on your plate!

When you select vegetables, which of these tips do you already use?

• I buy in season. Vegetables that are purchased in season usually will be the best quality and give you the best buy.
• I consider the storage available, and I buy only what I can store and use within the recommended time.
• I handle produce gently because the bruised parts are most likely to spoil.
• I choose high-quality vegetables without bruises.
• I pick frozen vegetables that are frozen solid and get them to my freezer as quickly as possible.
• I buy canned vegetables in cans without sharp dents in the seams.
• I buy dried vegetables in tightly sealed, undamaged packages.

When you store vegetables, which of these tips do you already use?

• I store the vegetables properly. Most fresh vegetables should be kept cold and humid.
• To increase storage humidity, I keep vegetables in a plastic bag or in the hydrator (crisper) compartment of the refrigerator, or both.
• I do not refrigerate potatoes, sweet potatoes and hard-shell (winter) squash. Cold temperatures convert the starch into sugar which affects the flavor. Store them at cool room temperature; about 50 degrees Fahrenheit is best. Potatoes should be kept in a dark, dry place.
• I sort vegetables before storing and remove any with bruises or soft spots.
• I store frozen vegetables at 0 F or lower; they can be stored for eight to 12 months.
• I store canned vegetables in a cool, dry place.
• I store dried vegetables in an airtight container in a cool, dry place. I use them within a few months.

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

Featured in Food Wise October 2015 newsletter (PDF)