9 Best Nutrition Apps of 2022 – SI Showcase

9 Best Nutrition Apps of 2022 – SI Showcase

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If you’re like most people, you have admirable intentions when setting your health and fitness goals, but we all know how hectic life can be sometimes. Despite our best intentions, family, work and basic daily activities can get in the way of eating well and hitting the gym. If this scenario feels all too familiar, then you’ll likely benefit from the guidance and accountability of a nutrition tracking app.

As a certified sports nutrition coach and clinical weight loss practitioner, I often encourage my clients to utilize these apps, and many have found tremendous success while doing so. These apps have a variety of helpful features, from simple calorie and macro tracking to recipe recommendations, meal planning and tips for building healthier eating habits. I’ve compiled a list of the nine best nutrition tracking apps available right now, and in this article, I’ll review the features, functionalities, pros and cons to help you find the best nutrition tracker app for your needs.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for the Best Nutrition Apps:

Noom

Noom is a paid vitamin app that features particular person and group teaching, together with a course curriculum centered round bettering each mindset and accountability. Instead of selling restrictive weight-reduction plan, Noom is designed to create consciousness of your consuming habits and attitudes towards meals. The objective of the app is a wholesome perspective towards meals and constructive behavioral adjustments that help good consuming habits.

Noom makes use of a stoplight strategy to weight-reduction plan, which means that meals are categorized as inexperienced, yellow or purple. The inexperienced meals are the least calorically dense and/or probably the most nutrient dense meals. Examples embrace fruits, greens and complete grains. The purple meals are probably the most calorically dense and/or the least nutrient dense meals, and they need to be eaten sparingly. Oils, nuts, fried meals and cheeseburgers are all examples of purple meals. The yellow meals fall someplace within the center, and are doubtless the meals that make up the majority of your weight loss program. They embrace lean meats, eggs, beans and low-fat dairy. The shade designations don’t characterize good or dangerous meals; as an alternative, they correspond to the meals that ought to make up a big, medium and small a part of your each day weight loss program.

Related: Noom Diet Review: Is Noom The Right Weight Loss App for You?

Pros:

  • As a part of their dedication to training, a Noom subscription features a sequence of 10 mini-courses which you could full at your personal tempo. Interactive classes embrace quite a lot of subjects, together with objective setting, stress reduction, gratitude, joyful motion, respiration workouts, self-care, triggers, forms of starvation and extra.
  • The Noom app doesn’t rule out any explicit meals, and as an alternative makes use of a stoplight strategy to characterize the meals that must be prioritized or eaten moderately.
  • Noom consists of each one-on-one and group teaching, in addition to a peer group that can assist you in your wholesome consuming journey.

Cons:

  • The Noom app recommends weighing your self each day, which can be a turn-off for some.
  • Noom doesn’t supply particular meal plans, which can be useful to some customers.
  • This app tracks energy, however doesn’t point out the macronutrient profile of the meals.

App Store & Google Play Ranking

The Noom app has over 10 million downloads on the Google Play retailer, and it earns 4.3/5 stars from Android customers. On the Apple App Store, Noom has 4.7/5 stars and over 730,000 critiques from iPhone customers.

Subscription Details

The Noom app is a subscription-based plan. After the preliminary seven day trial, Noom prices $59 per 30 days or $199 for the 12 months.


Purchase Noom


DoFasting

The DoFasting app was created to make intermittent fasting easy for novices. For these unfamiliar with the idea of intermittent fasting, it’s a cyclical dietary strategy that alternates between durations of consuming and fasting all through the day. The commonest is the 16:8 strategy, wherein you will have eight consecutive hours to devour all your energy over the course of a 24 hour day.

The app’s main characteristic is a customizable fasting schedule and timer, but it surely additionally consists of weight, water, steps and calorie monitoring options. Some potential benefits of fasting embrace simpler weight reduction, improved markers of well being and lowered irritation.

Pros:

  • The app has over 5,000 wholesome recipes to assist enhance your vitamin; nonetheless, some reviewers want the recipes had a greater search characteristic and filter for sure meals.
  • The app makes use of each day reminders and motivational notifications for improved accountability.
  • The DoFasting app features a library of exercises which might be appropriate for all ages and talent ranges.
  • App monitoring options embrace weight, water, steps and energy.

Cons:

  • Intermittent fasting is just not suggested for athletes who want a continuing provide of vitality for sports activities and exercise.
  • If you miss a day of meals monitoring or neglect to enter a meal, you may’t return to a earlier day to enter or regulate the information.
  • Some customers are at present having bother with the app crashing on them or logging them out.

App Store & Google Play Ranking

The DoFasting app has a 4.3/5 star ranking on the Google Play retailer and a 3.7/5 star ranking on the Apple App Store.

Subscription Details

DoFasting is a subscription-based app that provides one-month, three-month and six-month plans. The one-month plan prices round $34 {dollars}, and the six-month plan is round $10 {dollars} per 30 days.


Purchase DoFasting


WW app

WW (previously Weight Watchers) facilities round a proprietary meals factors system that replaces typical calorie and nutrient monitoring. The idea features a PersonalPoints price range that tells you what number of factors you will have accessible each day. WW assigns level values to meals primarily based on their dietary profile, and also you match them into your meal plan. The Premier bundle consists of an individualized plan constructed for every member primarily based on their life-style and dietary preferences. It features a customized ZeroPoints meals record, which primarily consists of nutrient dense meals which might be very tough to overeat.

One space the place WW excels is neighborhood help. WW hosts conferences for customers to debate their weight reduction journeys, encourage one another and rejoice wins. This social help has been proven to increase program adherence and generate higher long-term weight reduction outcomes. The WW app is out there on each the Apple iOS retailer and the Google Play retailer, and the app can sync with different weight loss apps and smartwatches, together with Fitbit, Garmin and Apple Watch (to call a couple of). Check out our WW Review in the event you’re considering extra particulars concerning this program.

Pros:

  • WW is nice for individuals who take pleasure in a neighborhood centered strategy to weight reduction.
  • On-demand train movies can be found within the app, and are appropriate for various ages and talent ranges.
  • There aren’t any off-limit meals within the WW app program.
  • The app homes hundreds of meatless recipes and a plant-based cookbook for vegans and vegetarians.

Cons:

  • There is not any free model of the app.
  • It could also be tough to regulate to the factors system type, particularly for the reason that ZeroPoints meals are primarily based upon what you choose at first of your program. Additionally, simply because there are meals objects which might be ZeroPoints doesn’t imply that they’re calorie free. In principle, you would undoubtedly overeat on these ZeroPoint meals and now not be in a caloric deficit essential for weight reduction.
  • This program may also dissuade folks from consuming quite a lot of totally different meals as a result of as soon as they discover a constant sample of meals that matches their allotted each day factors they may be cautious of switching it up.

App Store & Google Play Ranking

WW has a 4.6/5 star ranking with over 10 million downloads on the Google Play retailer and a 4.8/5 star ranking on the Apple iOS Store.

Subscription Details

Weight Watchers provides two membership choices: Core, which is a vitamin plan and necessities toolkit designed that can assist you eat more healthy ($23/month) and Premium, which is a custom-made vitamin plan that comes with limitless help, reside teaching, workshops and neighborhood teams ($45/month).


Purchase WW


Numi by Nutrisystem_Source geekbeat.tv

Nutrisystem is a weight loss program the place customers select a vitamin plan and are delivered pre-made meals and snacks 5 or seven days every week. The plans additionally embrace particular person steering on your dietary targets. Depending on the plan, you’ll obtain one breakfast, one lunch, one dinner and one snack every day. The meals are designed that can assist you lose a mean of 1 to 2 kilos per week if you comply with one of many weight reduction plans.

The NuMi app from Nutrisystem is a handy option to monitor your each day meals, uncover wholesome recipes and handle your Nutrisystem account. You don’t must take part in a Nutrisystem plan in an effort to obtain and use the NuMi app. It features equally to different calorie trackers, and has an enormous database of various meals choices accessible so that you can select from. It additionally may also help recommend meals objects to include for breakfast, lunch, dinner and snacks, so you may put together well-balanced meals.

Pros:

  • You don’t want a Nutrisystem meal plan subscription to make the most of the NuMi app.
  • The app helps recommend meals that create well-balanced meals.
  • The app has an intensive recipe record designed that can assist you obtain your well being targets.
  • The app lets you monitor your each day exercise and weight reduction progress (together with photographs). It additionally sends each day reminders so that you can eat and drink water, and lets you order Nutrisystem meals straight from the app.

Cons:

  • You can’t change your advised each day energy within the app.
  • If you select to make the most of their meal-plan subscription, meals are shipped month-to-month somewhat than weekly, so it is advisable have lots of area in your fridge, freezer and pantry for the meals.

App Store & Google Play Ranking

NuMi has a 3.6/5 star ranking and 500,000 downloads on the Google Play retailer. On the Apple iOS Store, it has a 4.6/5 star ranking.

Subscription Details

The NuMi app is totally free to make use of. If you wish to incorporate the Nutrisystem meals into your plan, then the worth ranges from $9.99 to round $18 {dollars} per day.


Purchase NuMi by Nutrisystem


Cronometer_Source Cronometer

Cronometer is helpful for folks seeking to perceive the dietary high quality of the meals that they’re consuming. The main distinction between Cronometer and different calorie counting apps is the great nutrient tracker that lets you not solely hit your calorie and macronutrient targets, but additionally your each day nutritional vitamins and minerals. This is particularly useful for athletes seeking to maximize their efficiency by means of making certain an optimum amino acid and micronutrient profile. 

Cronometer additionally makes use of the USDA dietary data for his or her meals database, so the monitoring data could be very correct. Similar to different apps, Cronometer lets you sync with most fitness tracker apps and gadgets like Fitbit, Garmin, Apple Health and Google Fit.

Pros:

  • You can manually add your personal recipes into the app, and even straight import recipes from web sites in the event you improve to Cronometer Gold.
  • The Cronometer app tracks many alternative metrics on your meals, together with nutritional vitamins, minerals, fiber, carbohydrates, lipids and amino acid profiles.
  • The app permits using your digicam as a barcode scanner to shortly add meals to your meals journal.
  • In addition to nutrient and calorie consumption monitoring, the Cronometer app lets you simply add and monitor your train.

Cons:

  • The Cronometer app has a smaller meals database than different monitoring apps (but it surely’s nonetheless very complete).
  • The app doesn’t save often entered meals or vitamin labels the way in which well being apps like MyFitnessPal do.

App Store & Google Play Ranking

Cronometer has a 4.6/5 star ranking with over a million downloads on the Google Play retailer and a 4.7/5 star ranking on the Apple iOS Store.

Subscription Details

There is a free model of Cronometer in addition to a subscription primarily based plan referred to as Cronometer Gold that prices $8.99 per 30 days or $49.99 yearly ($4.16 per 30 days). The Gold membership provides you perks that embrace a very ad-free person interface, a fasting timer, a recipe importer out of your favourite web sites, meals recommendations that can assist you attain dietary necessities, customized charts/graphs and insights and extra.


Purchase Cronometer


MyFitnessPal

MyFitnessPal (MFP) is without doubt one of the finest free vitamin monitoring apps for serving to you keep accountable and centered in your targets. The app is intuitive and straightforward to make use of, and has some good options to get you began. You start by inputting your present weight and objective weight, alongside along with your weekly objective of both gaining or dropping as much as two kilos per week. The app will then decide optimum calorie and macronutrient targets for you. (These values might be adjusted by you, too.) Once your objective setting is full, you may head over to your meals diary and simply enter the meals you eat for breakfast, lunch, dinner and snacks. There are even locations so that you can enter your each day train and water consumption.

One of my favourite options of the MyFitnessPal app is the dietary worth pie chart that reveals how a lot of every macronutrient and micronutrient you’ve eaten through the day and what number of extra it is advisable hit your each day targets. This could be very useful when making an attempt to spherical out your each day meals consumption, since you may think about your deficits as you spherical out your meal planner. While not as thorough as Cronometer, MFP does monitor your each day consumption of fiber, sugar, ldl cholesterol, among the most important nutritional vitamins and minerals and saturated, polyunsaturated, monounsaturated and trans fat. This is unquestionably considered one of my favourite vitamin monitoring apps.

Pros:

  • Has a strong database for simple meals logging.
  • Includes macronutrient and calorie suggestions to both keep, achieve or shed weight.
  • Syncs with virtually all exercise and health monitoring gadgets, and lets you monitor your exercises.

Cons:

  • The MFP app permits particular person customers to enter meals into the database and enter the energy and macronutrient values. This could cause sure choices to be enter incorrectly into the database. It’s suggested to decide on solely meals with inexperienced verify marks subsequent to them to make sure the calorie and macronutrient values have been verified by the app.
  • The app and web site usually don’t sync accurately, so in the event you enter data on one, it doubtless gained’t seem on the opposite.

App Store & Google Play Ranking

MyFitnessPal has a 4.2/5 star ranking with over 100 million downloads on the Google Play retailer, and a 4.7/5 star ranking on the Apple iOS Store.

Subscription Details

The primary model of MyFitnessPal is free, however there’s a premium model for $19.99 per 30 days or $79.99 per 12 months. The premium model of the app provides meals evaluation, the digicam barcode scanner, an ad-free expertise, the power to set macronutrient targets by the gram and extra.


Purchase MyFitnessPal


MyPlate Calorie Counter_Source Livestrong

The MyPlate Calorie Counter app was created by the Livestrong group, to not be confused with the MyPlate.gov web site from the USDA. The person interface could be very simple to comply with and much like different vitamin trackers like MyFitnessPal. They have a big meals database, and if you enter your meals, it tracks your energy, macronutrients, ldl cholesterol, fiber, sodium and sugar. Any extra micronutrient information requires upgrading to the Gold membership.

The app consists of using the digicam barcode scanner, which is a improbable characteristic used to shortly scan objects or create your personal customized meals within the app. Other free options of the app embrace each day vitamin charts, each day caloric and macronutrient breakdowns and internet energy by day, week, and so on., in addition to each day train and water consumption monitoring.

Pros:

  • The MyPlate Calorie Counter app features a neighborhood discussion board that gives peer help and motivation.
  • If you be part of a program, you may entry an eight-week meal plan created by nutritionist Keri Glassman. The meal plan consists of easy and straightforward to arrange meals which might be low in energy and nonetheless style nice.
  • You can simply create and enter recipes into the app. Just select the variety of servings a recipe makes, and the app will maintain the maths for you.

Cons:

  • Users must improve to the Gold membership to see the micronutrient values for the meals they’re consuming.
  • Some members have reported inconsistencies within the meals database, saying that some meals have incorrect energy or macronutrients listed.
  • The meals database isn’t as sturdy as different apps, and customers often can’t discover the meals they’re scanning into the app.

App Store & Google Play Ranking

MyPlate Calorie Counter has a 4.6/5 star ranking with over a million downloads on the Google Play retailer. It has a 4.7/5 star ranking on the Apple iOS Store.

Subscription Details

The base model of the app is totally free to obtain. Individuals can then determine in the event that they want to improve to a Gold membership in an effort to discover some added advantages, together with macronutrients by meal, nutrient density scores, ad-free interface, a clean-eating information and extra in-depth statistics monitoring. The Gold Membership prices $9.99 per 30 days or $44.99 for the 12 months.


Purchase MyPlate Calorie Counter


MyNetDiary_Source MyNetDiary

MyNetDiary is one other free vitamin monitoring app that’s simple to make use of in the event you’re seeking to monitor energy and macronutrients. The primary model of the app lets you enter your meals and water consumption and each day train. It additionally features a each day weight loss program evaluation, a recipe importer from different web sites, a recipe database, a meal planner procuring record and a digicam barcode scanner. Reviewers rave concerning the weight loss program evaluation options of the app and large meals database that’s simple to make use of. They additionally actually benefit from the PhotoFood service that enables customers to scan the barcode of merchandise and add photographs of the meals labels into the app. You may even ship menu photographs from a restaurant with the restaurant’s URL, and the MyNetDiary crew will add these meals into the database.

Another helpful free software is known as Grocery Check. When utilizing this software, you scan the barcode of a meals merchandise utilizing your cellphone’s digicam, and MyNetDiary shows the product’s grade, energy, vitamins and macros chart, thus serving to shoppers to make an knowledgeable choice when procuring. All these options mix to create among the best vitamin monitoring apps at present accessible.

Pros:

  • MyNetDiary will information you with customized suggestions, weight loss program recommendation and suggestions. It additionally consists of weight loss program evaluation with detailed details about each day nutrient consumption.
  • There is not any electronic mail tackle sign-up required to make use of the app.
  • The app is suitable with wearables like Garmin, Samsung Health, Apple Watch, Fitbit and Google Fit.
  • There is a very ad-free interface for each the free and premium variations of the app.

Cons:

  • The weight loss program plans and premium recipes are behind a paywall.
  • There is not any micronutrient monitoring with out the premium model.
  • The app doesn’t have any exercise plans.

App Store & Google Play Ranking

MyNetDiary has a 4.7/5 star ranking with over a million downloads on the Google Play retailer. It has a 4.8/5 star ranking on the Apple iOS Store.

Subscription Details

The primary model of this app is free, however there’s additionally MyNetDiary Premium, which prices $8.99 per 30 days or $59.99 per 12 months. The Premium choice consists of 13 superior monitoring and evaluation instruments. For instance, the Nutrient Planning software lets you choose from as much as 45 extra vitamins to trace, and the AutoPilot software routinely adjusts your each day caloric consumption targets when your physique weight adjustments.


Purchase MyNetDiary


Ovia Pregnancy Tracker_Source Ovia Health

The Ovia Pregnancy app is an all-in-one being pregnant tracker that has a child growth tracker, a calendar, a due date countdown, medicine reminders and meals and exercise logs. Since this can be a vitamin monitoring evaluate, I’m going to give attention to the vitamin element of the app.

As we all know, nutritional needs change during pregnancy in an effort to help a wholesome mother and rising child. However, determining precisely what you may and may’t eat throughout this time can really feel overwhelming, particularly if that is your first being pregnant. The Ovia Pregnancy app simplifies this course of and makes it simple to make sure that you’re getting the vitamins that each you and your child want for a wholesome being pregnant. Specifically, the app suggests recipes and vitamins that may assist to help fetal growth, and it features a meals security information and useful articles concerning being pregnant vitamin and well being.

Pros:

  • Ovia is a very free app with no subscription plans required.
  • The app promotes a complete strategy to the well being of pregnant girls and their infants.
  • The app comes with a meals security information for pregnant girls.

Cons:

  • There are frequent in-app ads.
  • This app lacks monitoring information factors and pattern evaluation.

App Store & Google Play Ranking

Ovia Pregnancy Tracker has a 4.7/5 star ranking with over a million downloads on the Google Play retailer, and a 4.9/5 star ranking on the Apple iOS Store.

Subscription Details

This app is totally free to obtain and use. At this time there aren’t any in-app purchases or subscription plans accessible.


Purchase Ovia Pregnancy Tracker


Why Use A Nutrition App?

Nutrition apps are excellent tools that can help you achieve your wellness goals through a healthy diet. They function in a variety of different ways, including calorie counting, nutrient tracking, educational courses, blog articles and even helping to keep you accountable through daily and weekly check-ins and reminders.

I personally have found these apps to be extremely effective in helping my clients learn about serving sizes and how many calories are actually in the foods they’re consuming on a daily basis. For example, food items such as condiments, dressings and cooking oils are not calorie free and often go unaccounted for when determining daily caloric intake. People are shocked to learn what a tablespoon of peanut butter really looks like, or that their salad with dressing is double or even triple the calories that they expected. These realizations are incredibly important, especially for people with weight loss goals.

How We Chose the Best Nutrition Apps

I chose nutrition apps that have lots of different brands and food items in their databases—that way, their nutrition information is more likely to be accurate. Additionally, I picked apps that have well designed user interfaces that are intuitive to understand and use. Versatility is also a critical component to a well-designed nutrition app. In most cases, simply tracking the calories in a food isn’t enough information to help someone achieve their goals. That’s why the majority of the apps on this list include features like macro and micronutrient tracking, hydration protocols, healthy recipes, workout plans and informational courses.

Finally, customer reviews are very important to consider when deciding which nutrition apps to use. I read through user reviews, and encourage you to read reviews on the Google Play or Apple App store to determine which app you want to download. The reviews provide a lot of insight regarding the user interface, the overall experience and any potential red flags or buggy software.

How to Choose the Best Nutrition App For You

Nutritional Goals

The three questions I like to ask my clients when determining their nutritional goals are: Where are you now? Where do you want to be? How are you going to get there? In my opinion, these are the most important questions you need to answer before beginning your health and wellness journey, much less choosing the best nutrition app for you.

Nutrition apps are designed to help with the “How are you going to get there?” phase of your journey. When choosing, think about the features of a nutrition app that will best help you to achieve your personal goals. Is simply tracking your calories and macronutrients effective? Or do you need a specific system or plan to follow? Maybe you need a coach who you can ask specific questions and who can help keep you accountable. Once you have these questions answered, you can choose the app that will best suit your needs.

Weight Loss Goals

Having a weight loss goal is one of the primary reasons people begin using a nutrition app in the first place. However, the true benefit of these apps isn’t simply weight loss, but developing the healthy habits and routines that lead to long-term beneficial health outcomes. This is an important distinction because the real goal is developing a healthier lifestyle, with weight loss being the happy side effect. Luckily, the use of these apps have been shown to improve diet and weight loss outcomes, particularly when utilized along with bodily exercise.

Diet Preferences

When used accurately, the vitamin apps on this record will accommodate nearly any dietary preferences that you just might need (gluten-free, paleo weight loss program, keto weight loss program, low-carb weight loss program, and so on.). In most instances, these apps should not telling you precisely what to eat; as an alternative, they assist you to monitor the meals that you’re consuming in an effort to perceive the quantity of energy and vitamins they include.

Features

The majority of vitamin apps give attention to calorie counting and nutrient monitoring. Others present some extra advantages like vitamin training and psychological advantages centered round aware consuming. One app on this record was even created particularly for people who find themselves pregnant. No matter what you are in search of, you could find an app that fits your particular wants.

Rating

Since these apps can be found through the Apple or Google Play app shops, they’ve hundreds of downloads and critiques. Check these rankings and critiques earlier than deciding on an app. The critiques usually include useful data concerning whether or not or not the app is an effective match on your wants.

Endorsements

Certain apps are endorsed by athletes or celebrities, however this shouldn’t be a deciding issue wherein app to decide on. Instead, it is best to give attention to the options and functionalities the app gives and the way they align along with your customized targets.

Cost

Some of the apps on this record are fully free to obtain and supply upgraded packages for a month-to-month price. Others are subscription primarily based providers or require a one-time price to affix. Ultimately, selecting one of the best meals monitoring and vitamin app comes right down to what you suppose will present one of the best outcomes. If you’re in search of a easy, free tracker, then MyFitnessPal, Cronometer and MyNetDiary are nice choices. If you need an app that’s extra in-depth or wish to unlock particular options behind a paywall, then go for an app with a subscription plan, like Noom or WW.

Nutrition App FAQS

Is there an app that tracks all vitamins?

If you’re in search of apps that transcend calorie counting, then I recommend utilizing both MyFitnessPal or Cronometer. Both of those apps supply glorious free variations with subscription plan choices with added advantages. They additionally assist you to set your each day macronutrient targets and monitor quite a lot of totally different micronutrients like nutritional vitamins and minerals.

How do I monitor my each day vitamin?

The majority of the vitamin apps on this record allow you so as to add the meals and serving sizes that you just’re consuming. Then, the apps will monitor your energy, macronutrients and even micronutrients like nutritional vitamins and minerals. The apps both have a saved database the place you may choose the precise meals you’re consuming, or they will estimate the dietary worth of meals that you just manually enter. MyFitnessPal is a good instance: You can use your cellphone to scan the barcode of the meals you’re consuming, and it’ll populate the energy and vitamins for you (this characteristic is behind the subscription paywall).

Final Thoughts

Nutrition apps could be a massive asset in your well being or weight reduction journey. Simply logging what you eat could cause you to suppose twice earlier than consuming sure meals. For one of the best outcomes, be very diligent about recording your meals and drinks, together with snacks, cooking oils, condiments and extras like espresso creamer. These “hidden meals” might be what’s hindering you from reaching your dietary targets. 

Also, bear in mind that vitamin apps can doubtlessly improve disordered eating behaviors. If you discover that you just’re very preoccupied with hitting the precise variety of beneficial energy or that you just really feel like a failure if you don’t hit your numbers, it could be an indication that it is best to take a break from utilizing a vitamin app. However, typically, utilizing a vitamin app might be an extremely efficient software that can assist you attain your well being targets and develop higher consuming habits.

Prices are correct and objects in inventory as of publish time.

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