In general one cup of milk or yogurt 1 and a 1/2 ounces of natural cheese or 2 oz of processed cheese can be considered as 1 cup from the milk group

don't compare yourself to others, this is a big one because due to photoshop and surgery people have this unrealistic image of what they should look like in their head.

think about good qualities you have and jot them down so can go back when you're feeling down about yourself.

make sure you have good hygiene, bathing often, face routine, brushing teeth.

if you'd like to change something set a realistic goal! (;

ia. mver.y..sor .r..yinee..i am.ina.rush.pleas eforg.ive   meiknowiama. nas.s holei apalo.gize