Nutritional Needs for a 17 year old

Question
I'm a 17 year old male, weigh 150 pounds, I'm about 5'10'', and am thin, but not skinny. I've been having sleep seizures, and I'm wondering if it might relate to my vitamin deficiency. I've been eating nothing more than mostly meat, a salad every now and then, very few fruits, and a lot of junk food, which might explain the sleep seizures. I thought I'd be ok, since nothing has really come of my eating habits, other than more hunger (not even weight gain). What is the best way to increase my daily vitamin and nutrition intakes so I can be healthy once more, and possibly stop these sleep seizures?

Answer
Hi Zach,

For a a good nutritional status, choose nutrient-dense foods and avoid the 'empty calories' like (you are right about it!) in junk foods and sweets. Try to eat at least the some of the following portions, most of the days:

Vegetables:
1.5 cup of carrots
1 cup of chopped or sliced celery
1 cup cauliflower florets
1 cup broccoli florets
1/2 avocado
1 large tomato
2 cups spinach

Diary:
8-ounce glass of milk
8-ounce glass of yogurt

Good fats:
0.5 cup of cashews
0.3 cup walnuts
1 1/2 tbsp. peanut butter

Fruits:
1 mango
1 cup of grapes
2 apples

Grains:
4 pieces of whole wheat bread
2 granola bars
1 cup whole wheat pasta

Protein:
4 oz. salmon
4 oz chicken breast

Women in their 50s should pay special attention to calcium, folate, iron, and vitamin D (200 IU daily, minimal)

Folic Acid - at least 500 micrograms, found in:

Asparagus
Brussels sprouts
Avocado
Orange juice
Orange
Strawberries
Whole-wheat bread

Calcium - at least 1000 mg a day in:
Milk
Yogurt, plain
Cheese,
Broccoli
Tofu
Orange juice, calcium-fortified

Iron - at least 9 mg?a day from:
Liver
Soybeans
Peas
Chicken
Bread, whole-grain
Spinach

And here are some the all-you-can-eat teen foods

Avocado
Mangoes
Grapes
Tomatos
Carrots
Broccoli
Cauliflower
Celery
Milk
Yogurt
Nuts
Seeds

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