Tammy's diet hasn't been the best lately, but it was worse than she thought. When she started eating the foods and amounts she had been eating, it was an eye-opener. Its calorie intake is 1,800 calories per day. She did not meet this goal or fall short of her goal. Tammy's average calorie intake was 1,984 calories during her three-day report. Her target goal for grains is 6 ounces per day, which is 3 ounces of whole grains and 3 ounces of refined grains. She ate an average of 7 ounces of cereal with only 1 ounce left over, not that bad, right? It's not the amount she ingested, but the amount of cereal she ate. Tammy ate 5 ½ ounces of refined grains, the worst grains you can eat. Refined grains have been significantly improved. Tammy also didn't eat red and orange vegetables. These vegetables are packed with nutrients and contain zeaxanthin, flavonoids, lycopene, potassium, vitamin C and beta-carotene, which is vitamin A. She hated losing a lot of essential vitamins and minerals by not not eating these vegetables. She ate an average of 2 cups of beans, which are a good source of fiber and folate, but she overindulged and should have eaten more green vegetables. She also consumed 2 ¾ cups of starchy vegetables, which met her goal. It is unfortunate that there are not enough starchy foods because these foods contain good amounts of energy, carbohydrates, protein, fiber, magnesium, phosphorus, potassium, zinc, thiamin, niacin and vitamin B-6. She was able to incorporate more vegetables into her diet. This report helped her see which vegetables she should focus on eating, such as broccoli which is a very good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium , iron, niacin and selenium. She should try eating collard greens, which are an excellent source of vitamin E, copper, protein, magnesium, phosphorus, vitamin B5, folic acid, omega-3 fatty acids, niacin, vitamin B1 and potassium. Tammy should also keep vegetables in her daily diet while focusing on eating the right amount of fruits. She only ate one apple during her three-day report, a ½ cup of the whole fruit. Tammy should be eating 1 ½ cups of fruit a day, she is not eating healthy like she should be. Fruits contain many essential vitamins and minerals. Apples, for example, contain vitamin A, vitamin B1, vitamin B2, vitamin B6 and vitamin C. These vitamins are essential for daily life. She has no excuse, except that fruit doesn't taste as good as chips or cookies. So when she snacks, she's thinking about what tastes good, not what will benefit her nutritionally throughout the day. She must make fruits a staple in her daily diet and henceforth stick to the nutrition thinking mindset.