A Little change also can change your Life

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Start Small Changes For Your health:

Small changes can add up for a healthy lifestyle. Choose one change to focus on at a time and have the whole family make the change together! Children learn by watching their role models - and that's you! For example, you may decide to make sure there is a vegetable at evening meals for a week. Once you have your first change down, it's time to celebrate! Do a happy dance or high-five a friend. Then, add another change to your next week. Before you know it, you have found the healthy eating style that works for you and your family.

What is Nutrieat?

Nutrieat is an easy way to see the five food groups that build a healthy diet and can help you find a healthy eating style that works for you and your family. Nutrieat can be a good place to start seeing where healthy changes could be made. But remember focus on one change at a time!

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Nutrieat: Your Five Food Groups

Main Five Food Groups

The five food groups that make up Nutrieat are Vegetables, Fruits, Grains, Proteins, and Dairy.

Vegetables

Any whole vegetable or 100% vegetable juice counts on Nutrieat! Choose veggies that are fresh, frozen, or canned. Vegetables provide important nutrients that are important for your health.

Quick Tip: If you limit your salt intake – look for low sodium canned vegetables instead, or drain and rinse the vegetables to remove some of the sodium before cooking.

All vegetables are great choices – make some of your choices even better by choosing dark green, red, and orange veggies! Think kale, spinach, red bell peppers, and carrots to get more dark green, red, and orange in your week.

Fruits

Is fruit the perfect sweet addition to any meal or snack? We think so! What counts as a fruit on Nutrieat? Fruits that are fresh, canned, frozen, dried, or 100% fruit juice are all good choices. Choose fresh and whole fruits when you can – like a whole banana, apple, or handful of grapes. Stick with canned fruits that have 100% fruit juice or light syrup instead of heavy syrups. We recommend limiting 100% fruit juice to 1 cup (225 ml) per day.

Grains

Any food made from cereal grains like wheat, oats, and barley falls into this food group. Common grain foods include bread, pasta, crackers, rice, cereal, and tortillas! Grains are a great source of carbohydrates, which our body uses for energy. Aim to choose whole grain sources at least half of the time. These foods not only pack great flavour, but great nutrition! They contain important nutrients and fibre for good health. What are your top grain picks? We love corn tortillas, whole wheat bread, oatmeal, brown rice, and quinoa!

Proteins

Protein foods include both meat and vegetable-based choices! Meat, poultry, seafood, eggs, nuts & seeds, and beans & peas all contain protein and other nutrition for good health. Lean or lower-fat options are more heart healthy, such as lean or extra-lean ground beef, skinless chicken, unsalted nuts, or beans.

Dairy and Substitutes

Milk and many foods made from milk are part of the dairy group. Dairy products, such as milk, yogurt, and cheese, contain many nutrients, such as protein and calcium, for good health. Calcium is important for strong bones and teeth! Soy-milk is also part of the Dairy group if it is fortified with calcium (has calcium added). Aim to choose more low fat and fat-free choices! Dairy is in the blue circle to the side of Nutrieat. Two to three servings per day (1 serving = 225 ml glass of milk) can help most of us meet our daily calcium needs.

Better Beverages: They Learn from Watching You!

“I learned about how much sugar was in some of my family’s favourite drinks and was shocked! We have started cutting back and drinking more water instead. We still drink those old favourites sometimes, but now only as a treat instead of every day.”

There are so many choices when it comes to drinks and beverages! It really can be tough to know which ones are the best options for our families. Many drinks have added sugar, fat, or salt. Balance your beverage choices with activity and healthy foods for a lifestyle that works for you! Get the kids involved, too. They can help make healthy choices at home!

Good And Bad Beverages

Best Choices: Yes! Offer and choose these drinks most often to stay hydrated

• Water (plain or seltzer)
• Unsweetened tea or coffee (limit coffee to 4 cups per day or less)
• 1% or fat-free milk (3 cups per day)

Choose Less Often: Slow Down! These beverages are not as good for you

• Diet Soft Drinks or Sodas
• Flavoured waters
• 100% juice (limit to 1 cup per day)

Choose Rarely: Limit these to rare occasions! These drinks have more added sugars, fats, or alcohol.

• Soft Drinks or Sodas
• Energy or Sports Drinks
• Fruit Flavoured Drinks
• Sweetened Coffee Drinks
• Milkshakes or Smoothies
• Alcoholic Beverage.

Food Safety at Tips

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Food Safety at Home

Keep everyone healthy by focusing on food safety at home. By practicing good food safety, you reduce the risk of someone getting sick from food-borne illnesses

Storing Foods in the Refrigerator and Freezer

Why Store it In Freezer?

Follow As Under

• Have a thermometer in both the refrigerator and freezer to make sure they are keeping your food cold enough to stay safe! Refrigerators should have a temperature of 40 degrees F or less. In the freezer, keep the temperature at 0 degrees or less.
• Store raw meats on the bottom shelf, and ready-to-eat items (such as salad greens, cheese, or fruit) above it. Storing raw meat below these other foods keeps bacteria in the meat from dripping onto other foods and drinks.
• Store milk and other dairy products in the main part of the fridge, not the door. Many times the temperature in the door of the fridge is not cold enough for milk and other dairy products.
• How long can foods and beverages, such as meats, eggs, and leftovers, be kept safely in the refrigerator or freezer before needing to toss them? We recommend taking a look at the guidelines from FoodSafety.gov!

Cooking at Home

Follow As Under

• Always wash your hands before you start cooking in the kitchen
• Wash fresh fruits and vegetables before you prepare and eat them.
• Do not wash raw meats, such as chicken or turkey! Cooking meats hot enough will kill the bacteria and other germs that many think they are washing away. All that washing meats does is get germs in other parts of your kitchen.
• When handling raw meats for cooking, make sure to wash your hands and any other surfaces after you are done with preparation. Use a different cutting board for raw meats than you use for fruits and vegetables. Use separate utensils and plates to remove cooked meats from the stove or grill, instead of the ones you used to transfer the raw meats.
• Make sure to cook foods to correct temperatures to keep them safe for the family to eat! These temperatures are recommended to kill bacteria and other germs that may be in foods. For meats, poultry, and fish, insert a meat thermometer into the thickest part of the meat to check the temperature.

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Findout Accurate Temperatures

Follow to Enjoy Germfree Healthy Food

Food Item	Recomomned Temparature F॰
Ground beef Pork	160
Ground Tukey or Chiken	165
Fresh Beef Pork,(Steaks, Rost, or Chokes)	145 and Rest for 3 minuts
Whole Chiken Or Turkey	165
Chiken or turkey breast or Rost	165
Egg	Cook Until Both Yolk or White are Firm
Left Over Dishes	165
another Grains	135

Dealing with Leftovers

Can Save Your Money and time

• Using leftovers from other meals can be a great time and money saver to use at home
• Put leftovers in the refrigerator within 2 hours of serving to limit the growth of germs on the food. If you're outside and the temperature is over 90 degrees F, that window reduces to 1 hour!
• Use leftover within 3-4 days of storing.
• Cook leftovers to 165 degrees F before serving

How can physical activity help Your health?

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How to be active for health in a week

Regular physical activity (exercise) can help lower your risk for many diseases that affect women, including heart disease and stroke. Exercise can also help relieve symptoms of some conditions, such as depression, type 2 diabetes, and high blood pressure. Women need to do different types of physical activities to reach or stay at a healthy weight and build strength and endurance.

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How can physical activity help Your health?

Getting regular physical activity is one of the best things you can do for your health. Regular physical activity can help:1

• Lower your blood pressure and cholesterol
• Lower your risk of dying early
• Help you lose weight (if you combine it with cutting calories) or keep your weight where it is as you get older
• Improve depression
• Improve sleep
• Lower your risk of diseases such as breast cancer, colon cancer, type 2 diabetes, heart disease, and stroke

How can physical activity help Your health as I age?

Physical activity can help with your health when you get older. Regular physical activity helps:

• Keep bones strong
• Prevent hip fracture (breaking your hip)
• Decrease pain from arthritis
• Prevent dementia
• Maintain the independence to do basic everyday activities, like getting dressed, going to the bathroom, bathing, and eating

How much physical activity should I do?

Researchers know that the more physical activity you do, the more your health benefits. The more time you spend being active each week, the lower your risk is for dying early

The Physical Activity Guidelines suggest that each week, women get at least:

• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic physical activity. You know you are doing a moderate-intensity activity when your heart is beating faster but you can still carry on a conversation. Try a brisk, 30-minute walk five times a week.

OR

• 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity. You know you are doing a vigorous-intensity physical activity when you are breathing hard and it is difficult to have a conversation. This could be a 40-minute jog or step class twice a week.

OR

• A combination of moderate- and vigorous-intensity aerobic activity

AND

• Muscle-strengthening activities on two or more days

You should aim for these amounts, but any physical activity is better than no physical activity. Try to spread your activity out over the week so that you are active on at least three days. You need to be active for at least 10 minutes at a time to get health benefits.

Physical activity should be in addition to the normal activities of daily living, such as cleaning, walking from the parking lot, or taking public transportation.

Can I exercise if I have underweight, overweight, or obesity?

People who are underweight due to an eating disorder should not exercise unless their doctor tells them to. Your doctor or nurse can help you develop an exercise plan that is healthy and safe for a person of your current weight.

Women who have overweight or obesity should talk to their doctor or nurse about any concerns they have about beginning an exercise program. For most people, any amount or type of physical activity will help your overall health. Physical activity can also improve muscle strength, balance, and flexibility.1

Can I exercise if I never have before?

Yes. Start slowly if you haven’t been physically active before or if it has been a while. Talk to your doctor or nurse about exercise if you have a health condition.

Check out these tips for getting started. Also, talk to your doctor about ways you can fit physical activity into your life.

How much physical activity do I need to lose weight?

Everyone is different. How quickly you burn calories when you are physically active can be very different from other people, based on your specific genes, biology, and past. While scientists know that there are 3,500 calories in a pound, burning 500 extra calories every day (or 3,500 calories in a week) does not always result in losing exactly one pound. This is also true if you eat 500 fewer calories every day for a week, for a total of 3,500 fewer calories in one week.

Find a personalized healthy eating plan using the our weight loss section. The best way to lose weight is to combine healthy eating with exercise.

How much physical activity should I do if I’m trying to avoid weight gain?

Everyone is different. Physical activity is important to help you maintain your weight. But the amount of physical activity you need to stay the same weight depends on your specific genes, biology, past, and age.

Some women can maintain their weight by doing five hours or less of moderate-intensity activity a week. Some women may need to do more than five hours of moderate-intensity activity a week to stay at the same weight.2

Talk to your doctor or nurse about how much physical activity you need and how to do it safely.

How can I avoid gaining weight after menopause?

As you age, and especially in the years after menopause, you may find it harder to maintain your weight. You may need to increase the amount of physical activity you get and lower how many calories you eat to stay the same weight. Learn more about avoiding weight gain after menopause.

What types of physical activity should I do to be healthy or lose weight?

You should do two types of physical activities on a regular basis: aerobic and muscle-strengthening activities.

Aerobic activities

Aerobic activities (also called “cardio”) make you breathe harder and your heart beat faster. During aerobic activities, such as running or dancing, you move your whole body, or a combination of arms and legs, over and over again.

Muscle-strengthening activities

Muscle-strengthening activities include working out with weight machines, free weights, or exercise bands. You also can do exercises that use your own body weight to create resistance, such as yoga, sit-ups, or push-ups.

The muscle you build helps you have the strength to do daily activities, such as climbing stairs or carrying groceries.

During strength training, you should do different exercises to work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). You should try to do muscle-strengthening activities on two or more days each week. Allow one day in between sessions to avoid too much stress on your muscles and joints.

Will I bulk up too much if I do weightlifting or strength training?

Many women do not do any type of muscle-strengthening exercise because they are afraid of becoming too muscular. But women’s bodies are different from men’s bodies. Women naturally have more body fat and less muscle. Unless you are a professional bodybuilder or athlete, it is very unlikely that you would become more muscular or bulky than you would like from strength training.

Strength training or weightlifting is very healthy for most women.

"Nutrieat Suggest: Nutrieat works with a well experienced team.But nutrieat insists before use any type of subject matter mentioned on our website you should ask your concerned professionals about. 

You can ask experienced dieticians of nutrieat through the Ask Us forum below, our team will try to answer your questions as soon as possible. Thanks for visiting at nutrieat"

Do You Know About Breastfeeding?

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Are you from those people who ignorant about human breast milk’s effects? 

You might think you know enough about breastfeeding and breast milk. But you probably don’t know that much. The burgeoning research is often hidden from view for various reasons: The widespread belief that artificial formulas are almost as good as breast milk, that there isn’t much difference between a breastfed and formula-fed baby, that a lot of mothers can’t breastfeed, and that breastfeeding is too hard.

Image Source unsplash 

All these are myths, except the last. Breastfeeding for a first-time mother can be difficult if she has never seen much of how it’s done and has little assistance or the child has a tongue-tie or lip-tie (which makes it hard for baby to get a good latch ― but which can be remedied, often by a knowledgeable dentist).

Here are a few more things you might not know.

Breast milk helps set the baby’s “clock” or circadian rhythm, making it important for those who bottle their breast milk to feed baby morning milk in the morning, when it is full of energisers, and night milk at night, when milk has sleep-inducing ingredients.

Mother’s breasts are science labs, tailoring milk for baby’s state (exposed to an infectious agent? They produce and provide an antibody) and trait (milk is different for boys than for girls).

Always remember that most studies comparing breastfed versus artificially fed infants only look at three months. This is inadequate to discover the true differences for our species normality. In our ancestral environments the average age of weaning is up to four years (Hewlett & Lamb, 2005).

When babies don’t breastfeed or don't for very long, there can be consequences for jaws and palates, leading to sleep problems, including apnea, and increased need for orthodontry. Even in Europe before the industrial revolution, babies were breastfed for several years and children chewed on real food as they gradually weaned―all affecting jaw, palate and skull formation. Darwin noticed the larger lower jaws and straight teeth of the “primitive” people he visited in South America. This has all been discovered by an interdisciplinary team that has been comparing skulls from today to those from 300 years ago when a big shift occurred: Mothers went to work in the textile factories and as a result, stopped breastfeeding for any length of time, affecting the development of children’s jaws and palates. Giving babies soft foods also play a role. Today, there are widespread sleep problems due to the narrow palate and mouth breathing.

And remember that baby’s stomach is small, human milk is thin (unlike the thick milk of predators who have to leave their offspring for hours), meaning that babies should be breastfeeding at least hourly (every 20 minutes in our ancestral environment; Hewlett & Lamb, 2005). Babies should be suckling frequently ― in traditional societies, this occurs whenever they get restless. Suckling for comfort assures them that mom or the caregiver is going to protect them, meet their needs ― so they can focus on growing.

I hope you learned a few things. There is much more out there about the almost magical elixir human breast milk is for baby. Let’s support moms and babies breastfeeding in this National Breastfeeding Month ― and all year long!

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| About the Author of this |

Nutreat's kids Nutrition team  | Supporting with trusted resources Research websites: https://pubmed.ncbi.nlm.nih.gov/23662739/| http://www.usbreastfeeding.org/nbm19 | and other in our Records | for any information or queries please write us in ask us form we will respond as soon as possible |

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"Disclaimer: Nutrieat works with a well experienced team. But nutrieat insists before use any type of subject matter mentioned on our website you should ask your concerned professionals about. 

You can ask experienced dieticians of nutrieat through the Ask Us forum below, our team will try to answer your questions as soon as possible. Thanks for visiting nutrieat

_______________________________________________________________________________________________________________

What is Depression

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What Is Depression

©unsplash xhghtuiljrx

Depression (major depressive disorder or clinical depression) is a common but serious mood disorder. It causes severe symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working. To be diagnosed with depression, the symptoms must be present for at least two weeks.

Some forms of depression are slightly different, or they may develop under unique circumstances, such as:

• Persistent depressive disorder (also called dysthymia) is a depressed mood that lasts for at least two years. A person diagnosed with persistent depressive disorder may have episodes of major depression along with periods of less severe symptoms, but symptoms must last for two years to be considered persistent depressive disorder.
•  Postpartum depression is much more serious than the “baby blues” (relatively mild depressive and anxiety symptoms that typically clear within two weeks after delivery) that many women experience after giving birth. Women with postpartum depression experience full-blown major depression during pregnancy or after delivery (postpartum depression). The feelings of extreme sadness, anxiety, and exhaustion that accompany postpartum depression may make it difficult for these new mothers to complete daily care activities for themselves and/or for their babies.
•  Psychotic depression occurs when a person has severe depression plus some form of psychosis, such as having disturbing false fixed beliefs (delusions) or hearing or seeing upsetting things that others cannot hear or see (hallucinations). The psychotic symptoms typically have a depressive “theme,” such as delusions of guilt, poverty, or illness.
•  Seasonal affective disorder is characterised by the onset of depression during the winter months, when there is less natural sunlight. This depression generally lifts during spring and summer. Winter depression, typically accompanied by social withdrawal, increased sleep, and weight gain, predictably returns every year in seasonal affective disorder.
•  Bipolar disorder is different from depression, but it is included in this list is because someone with bipolar disorder experiences episodes of extremely low moods that meet the criteria for major depression (called “bipolar depression”). But a person with bipolar disorder also experiences extreme high euphoric or irritable moods called “mania” or a less severe form called “hypomania.”

Examples of other types of depressive disorders newly added to the diagnostic classification of DSM-5 include disruptive mood dysregulation disorder (diagnosed in children and adolescents) and premenstrual dysphoric disorder (PMDD).

Signs and Symptoms

If you have been experiencing some of the following signs and symptoms most of the day, nearly every day, for at least two weeks, you may be suffering from depression:

• Persistent sad, anxious, or “empty” mood
• Feelings of hopelessness, or pessimism
• Irritability
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy or fatigue
• Moving or talking more slowly
• Feeling restless or having trouble sitting still
• Difficulty concentrating, remembering, or making decisions
• Difficulty sleeping, early-morning awakening, or oversleeping
• Appetite and/or weight changes
• Thoughts of death or suicide, or suicide attempts
• Aches or pains, headaches, cramps, or digestive problems without a clear physical cause and/or that do not ease even with treatment

Not everyone who is depressed experiences every symptom. Some people experience only a few symptoms while others may experience many. Several persistent symptoms in addition to low mood are required for a diagnosis of major depression, but people with only a few but distressing – symptoms may benefit from treatment of their “sub-syndromal” depression. The severity and frequency of symptoms and how long they last will vary depending on the individual and his or her particular illness. Symptoms may also vary depending on the stage of the illness.

Risk Factors

Depression is one of the most common mental disorders in the U.S. Current research suggests that depression is caused by a combination of genetic, biological, environmental, and psychological factors.

Depression can happen at any age, but often begins in adulthood. Depression is now recognised as occurring in children and adolescents, although it sometimes presents with more prominent irritability than low mood. Many chronic mood and anxiety disorders in adults begin as high levels of anxiety in children.

Depression, especially in midlife or older adults, can co-occur with other serious medical illnesses, such as diabetes, cancer, heart disease, and Parkinson’s disease. These conditions are often worse when depression is present. Sometimes medications taken for these physical illnesses may cause side effects that contribute to depression. A doctor experienced in treating these complicated illnesses can help work out the best treatment strategy.

Risk factors include:

• Personal or family history of depression
• Major life changes, trauma, or stress
• Certain physical illnesses and medications

Treatment and Therapies

Depression, even the most severe cases, can be treated. The earlier that treatment can begin, the more effective it is. Depression is usually treated with medications, psychotherapy, or a combination of the two. If these treatments do not reduce symptoms, electroconvulsive therapy (ECT) and other brain stimulation therapies may be options to explore.

Quick Tip: No two people are affected the same way by depression and there is no "one-size-fits-all" for treatment. It may take some trial and error to find the treatment that works best for you.

Medications

Antidepressants are medicines that treat depression. They may help improve the way your brain uses certain chemicals that control mood or stress. You may need to try several different antidepressant medicines before finding the one that improves your symptoms and has manageable side effects. A medication that has helped you or a close family member in the past will often be considered.

Antidepressants take time – usually 2 to 4 weeks – to work, and often, symptoms such as sleep, appetite, and concentration problems improve before mood lifts, so it is important to give medication a chance before reaching a conclusion about its effectiveness. If you begin taking antidepressants, do not stop taking them without the help of a doctor. Sometimes people taking antidepressants feel better and then stop taking the medication on their own, and the depression returns. When you and your doctor have decided it is time to stop the medication, usually after a course of 6 to 12 months, the doctor will help you slowly and safely decrease your dose. Stopping them abruptly can cause withdrawal symptoms.

Please Note: In some cases, children, teenagers, and young adults under 25 may experience an increase in suicidal thoughts or behaviour when taking antidepressants, especially in the first few weeks after starting or when the dose is changed. This warning from the U.S. Food and Drug Administration (FDA) also says that patients of all ages taking antidepressants should be watched closely, especially during the first few weeks of treatment.

If you are considering taking an antidepressant and you are pregnant, planning to become pregnant, or breastfeeding, talk to your doctor about any increased health risks to you or your unborn or nursing child.

To find the latest information about antidepressants, talk to your doctor and visit www.fda.gov.

You may have heard about an herbal medicine called St. John's wort. Although it is a top-selling botanical product, the FDA has not approved its use as an over-the-counter or prescription medicine for depression, and there are serious concerns about its safety (it should never be combined with a prescription antidepressant) and effectiveness. Do not use St. John’s wort before talking to your health care provider. Other natural products sold as dietary supplements, including omega-3 fatty acids and S-adenosylmethionine (SAMe), remain under study but have not yet been proven safe and effective for routine use. For more information on herbal and other complementary approaches and current research,

Psychotherapies

Several types of psychotherapy (also called “talk therapy” or, in a less specific form, counselling) can help people with depression. Examples of evidence-based approaches specific to the treatment of depression include cognitive-behavioural therapy (CBT), interpersonal therapy (IPT), and problem-solving therapy. 

Brain Stimulation Therapies

If medications do not reduce the symptoms of depression, electroconvulsive therapy (ECT) may be an option to explore. Based on the latest research:

• ECT can provide relief for people with severe depression who have not been able to feel better with other treatments.
• Electroconvulsive therapy can be an effective treatment for depression. In some severe cases where a rapid response is necessary or medications cannot be used safely, ECT can even be a first-line intervention.
• Once strictly an inpatient procedure, today ECT is often performed on an outpatient basis. The treatment consists of a series of sessions, typically three times a week, for two to four weeks.
• ECT may cause some side effects, including confusion, disorientation, and memory loss. Usually these side effects are short-term, but sometimes memory problems can linger, especially for the months around the time of the treatment course. Advances in ECT devices and methods have made modern ECT safe and effective for the vast majority of patients. Talk to your doctor and make sure you understand the potential benefits and risks of the treatment before giving your informed consent to undergoing ECT.
• ECT is not painful, and you cannot feel the electrical impulses. Before ECT begins, a patient is put under brief anaesthesia and given a muscle relaxant. Within one hour after the treatment session, which takes only a few minutes, the patient is awake and alert.

Other more recently introduced types of brain stimulation therapies used to treat medicine-resistant depression include repetitive transcranial magnetic stimulation (rTMS) and vagus nerve stimulation (VNS). Other types of brain stimulation treatments are under study. 

If you think you may have depression, start by making an appointment to see your doctor or health care provider. This could be your primary care practitioner or a health provider who specialises in diagnosing and treating mental health conditions.

Beyond Treatment: Things You Can Do

Here are other tips that may help you or a loved one during treatment for depression:

• Try to be active and exercise.
• Set realistic goals for yourself.
• Try to spend time with other people and confide in a trusted friend or relative.
• Try not to isolate yourself, and let others help you.
• Expect your mood to improve gradually, not immediately.
• Postpone important decisions, such as getting married or divorced, or changing jobs until you feel better. Discuss decisions with others who know you well and have a more objective view of your situation.
• Continue to educate yourself about depression.

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| About the Author of this |

Nutreat Team Senior nutritionist K.N.Singh | Supporting with trusted resources Research websites: https://www.fda.gov | https://www.nimh.nih.gov and other in our Records | for any information or queries please write us in ask us form we will respond as soon as possible |

_______________________________________________________________________________________________________________

"Disclaimer: Nutrieat works with a well experienced team. But nutrieat insists before use any type of subject matter mentioned on our website you should ask your concerned professionals about. 

You can ask experienced dieticians of nutrieat through the Ask Us forum below, our team will try to answer your questions as soon as possible. Thanks for visiting nutrieat

_______________________________________________________________________________________________________________