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This is evidenced by changes such as discoloration, reduced moisture content, texture changes, an increase in microbial count, and the depletion of nutrients and flavor

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To follow the plan, simply divide a 9-inch plate into sections and fill each section with nutritious foods according to this ratio: Half of your plate should include nonstarchy vegetables such as lettuce, broccoli, asparagus, peppers, or yellow squash One quarter of your plate should be filled with protein, such as chicken, fish, lean meat, or eggs One quarter of your plate should be filled with fiber-rich carbohydrates like brown rice, peas, or corn Also try to consume one piece of fruit and a few teaspoons of a healthy fat with each meal The plate method is the perfect go-to strategy if you are eating away from home, at a friends home, or in a restaurant

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