They were probably the last things left on your dinner plate when you were a child. But as an adult, you probably know that vegetables don't have to be boring or a challenge to eat.

Vegetables are actually quite versatile and fit into any healthy-eating plan. Enjoy them raw or cooked, on their own or in a casserole. Find out why you need to eat vegetables and the best ways to select, store and serve these healthy foods.

Nutritional powerhouses, vegetables have vitamins and minerals and are good sources of dietary fiber. They're naturally low in fat, sodium and calories and contain no cholesterol.

Vegetables have phytochemicals — a group of compounds that may help prevent chronic diseases such as heart disease, diabetes and some cancers. Many vegetables, such as broccoli, green peppers and spinach, are also good sources of antioxidants — substances that slow down oxidation, a natural process that leads to cell and tissue damage.

Enjoy a wide variety of vegetables because different types provide different nutrients. For example, asparagus is high in vitamin C and folate. Carrots are an excellent source of vitamin A. And chicory is a good source of calcium, magnesium, riboflavin and vitamin B-6. Eating a variety of colorful vegetables not only ensures that you get more nutrients, but also helps make your meals and snacks more interesting.

Here are suggestions to help you select the highest quality vegetables when you're shopping, ways to store them once you get home, and tips for preparing and serving vegetables to enhance their flavor and retain their nutrients.

Selecting

• Look for brightly colored vegetables. The best items have blemish-free surfaces and regular, characteristic shapes and sizes.
• Sort through and discard any damaged items. Bruises and nicks can attract molds, which can lead to spoilage of an entire bag of vegetables. Leaves or greens should be crisp, not wilted.
• Buy only the fresh vegetables you plan to eat within a few days. Long storage time reduces nutrient levels, appeal and taste.
• Choose in-season vegetables. Typically, the closer you are to the growing season, the fresher your produce and the better it tastes.
• Enjoy packaged vegetables when out of season. Frozen vegetables are low in sodium and sometimes offer more nutrients than do less-than-peak-condition fresh vegetables, as they're processed quickly after picking. If you choose canned vegetables, look for those without added salt.

Storing

• Store fresh vegetables according to their type. Place root vegetables, such as potatoes and yams, in a cool, dark place. Store other vegetables in the refrigerator crisper drawer.
• Don't wash vegetables before storing. Make sure all produce is dry before storing.
• Throw away produce you've kept too long. Discard vegetables that are moldy or slimy, smell bad, or are past the "best if used by" date.

Serving

• Wash vegetables thoroughly to remove dirt and pesticide residue before cooking. If possible, use a small scrub brush to help clean potatoes, cucumbers or other vegetables that have skin you eat.
• Leave edible peels on vegetables whenever possible. The peels of many vegetables — especially potatoes — contain considerable amounts of nutrients and fiber.
• Enjoy many vegetables raw. Keep bell peppers, broccoli, carrots, cauliflower, celery or other raw vegetables ready to eat in your refrigerator.
• Use quick-cooking techniques. Stir-frying, steaming and microwaving are quick-cooking methods. Long exposure to higher temperatures leads to some loss of nutrients. Try to use as little water as possible when cooking vegetables, and consider reserving any cooking water — which contains nutrients — for adding to soups, stews or sauces.

Here are some easy ways to incorporate more vegetables into your diet:

• Add grated raw vegetables to batters and doughs for quick breads, muffins and cookies.
• Choose a wide variety of salad greens, including arugula, chicory, collard, dandelion greens, kale, mustard greens, spinach and watercress.
• Look for pasta made with vegetables, such as spinach or beets.
• Stir-fry vegetables with tofu or just a small portion of poultry, seafood or meat.
• Order a vegetarian pizza instead of a meat-based pizza.
• Use vegetables as a base for or as added ingredients in soups.
• Enrich or thicken soups and sauces with cooked and pureed vegetables in place of cream or whole milk.
• Add grated raw carrot to lean ground beef or turkey when making meatloaf or meatballs.
• Add chopped vegetables to your spaghetti sauce.
• Enjoy vegetables as snacks by keeping them ready to eat in the refrigerator.

Many different kinds of vegetables fill the produce section of your grocery store, so don't limit yourself to familiar favorites. Try some unusual vegetables, such as jicama, kohlrabi, okra or watercress. You may discover new favorites that add both interest and health benefits to your diet.