Based on my three-day diet analysis, I am meeting majority of the energy yielding nutrients such as carbohydrates and lipids. According to the three analysis, I consumed 75% of carbohydrates , and 89 % of fats. I have adequate intake of the vitamins and minerals such as Thiamin, Folate and Iron. For the vitamins and minerals like Thiamin ( 108 %) , Folate ( 84 %) and Iron ( 70 %) , I fall between the recommended values and the upper limit . There is no upper limit for the vitamin Thiamin and that is why I have above a 100%. On the other hand , there are areas I need to improve in my diet . For example , I need to increase my calcium ( dairy ) , vitamin D, and fruit intake . For calcium , I am only consuming 61% of the recommended intake;