Nutrition question, daily requirements.?

Make sure to use a good multivitamin every day. I also lift weights and I take Universal Nutrition's Animal Pak. Good lean meats such as chicken, fish, and lean beef are always good to eat and they have many good nutrients and protein your body needs. Carbohydrates immediately after working out help your body recuperate quicker and they also increase protein synthesis. Bananas, apples, nuts, and other fruits and vegetables all have vital nutrients as well. I don't know what your goal is as far as weightlifting and what not, but 3000 calories a day would probably be ideal at your weight in order to maintain and gain muscle and strength. Also, at least 100 grams of protein a day from food and/or protein supplements couldn't hurt either. I hope this helps.