There is a beautiful colorful chart from Feeding Pennsylvania and the Pennsylvania Department of Health about vegetables and how to get more into your diet in the Healthy Pantry Initiative newsletter provided by our nutrition educator at Second Harvest Food Bank.

I highly recommend you check it out on the pantry website at whitehallcoplayhungerinitiative.org, corresponding to this article under Shari’s Updates.

It includes the idea of eating a rainbow of colorful vegetables with lists of vegetables that fall into each color on the list. The colors of the vegetable chart are red, blue (which most people would call purple), yellow (which overlaps with orange), white and green.

I noticed the green vegetables are the longest list, and some vegetables come in more that one color, like beets, carrots, onions, peppers, potatoes and tomatoes. I have also seen cauliflower in purple, although that didn’t make the list.

There are definitely some I have not heard of and a good many I have not eaten.

A tip for how to get more is to choose vegetables as part of a healthy snack and use low-fat Greek yogurt for a dip. If you haven’t tried it, Greek yogurt is a great substitute for sour cream, and if you’re adding spices or dip mix, it’s unnoticeable. If you try it plain on a baked potato, it may take a little time to get used to, or you may want to wean yourself with half yogurt/half sour cream.

Include vegetables with eggs at breakfast or add extra vegetables to your favorite dishes. I also use these strategies by shredding carrots and zucchini into my saute pan when making sauce or chili.

I recently even tried a flourless chocolate cookie recipe that used mashed sweet potato. They do help satisfy a chocolate craving with less guilt, although the texture is a little different.

The chart also answers the questions why and how much.

Why should we include vegetables? They are low in fat and calories and have no cholesterol. They are high in potassium, dietary fiber, folate, vitamin A and vitamin C. They provide color and crunch or texture to your meals and snacks.

Vegetables can lower chronic disease risk and cholesterol; support healthy digestion, skin and eyes; aid healing; promote healthy teeth and gums; and keep you feeling full longer.

How much? Children between 2- and 8 years old need 1.5 cups. Children 9 years old through adulthood need about 2-3 cups daily.

What kind? All forms of vegetables count — fresh, frozen or canned. Be sure to include a colorful variety.

I thought I was doing pretty well with my consumption of vegetables, but this has shown me my selection has fallen into a pattern of familiarity, and perhaps, I should explore something new during my next trip through the produce section.

Editor’s note: This column was written by Jenn Dietz, Healthy Pantry Initiative chair.