|
Flight
Fitness | Optimal Nutrition
Good
nutrition is added insurance for FAA Medical Certification. Eating
right has several other benefits including: Blood
Pressure and Cholesterol stabilization, the prevention of Heart Disease,
weight management, the prevention or control of Diabetes, and equilibration of
many other health parameters. Exercise
also assures optimal health.
The information below is a
basic overview of optimal nutrition.
Contact Pilot Medical Solutions
to receive individualized recommendations.
|
THE RIGHT STUFF!
Focus on things you
should eat, not what you can't eat
Plan meals ahead with large
quantities of low or non-fat food
Get at least 7 hours of
sleep nightly
Drink plenty of water
| INCREASE |
DECREASE |
6 - 5 - 4 - 3 - 2 - 1 |
- COMPLEX CARBOHYDRATES
6 At least 6 servings daily
whole grain breads & crackers, whole grain cereals & pastas
|
-
- FAT
- Less than 25% or 1-2 grams per 100 calories- Avoid hidden fat: oils, dressings
|
- VEGETABLES
5 Servings daily
|
- ALCOHOL AND CAFFEINE
- Limit or eliminate due to dehydration, hunger spikes & lack of nutrients
|
- FRUIT
3-4 Pieces daily
|
- SUGAR
- Limit processed sugars sodas and fruit drinks with high sugar
contents
|
- DAIRY
2-3 Servings daily (low
or non fat)
|
- HIGH FAT DAIRY
- Limited amounts
|
- PROTEIN
1 Serving daily
preferably
beans, seeds, nuts, etc.
|
- ANIMAL PROTEIN
- Limit high fat selections of Beef, Chicken
and Fish
|
FAST (low fat) food
BREAKFAST |
LUNCH |
DINNER |
| Low fat waffles
w/nonfat vanilla yogurt + half grapefruit or fresh berries |
Subway® veggie foot
long on whole wheat no chz, no oil, with fruit |
Burger King® BK
Broiler no sauce (mustard instead) |
| Fresh fruit or fruit
juice w/ hot bagel and non fat cream cheese |
McDonalds® salad
w/chicken and a piece of fruit |
Wendys® chicken
salad, baked potato w/broccoli
(no butter) |
| Whole grain cereal
w/nonfat milk, fresh berries, Rice cakes w/apple sauce |
Jack in the box®
teriyaki bowl, a piece of fruit |
Domino's® no cheese
vegetarian pizza w/ extra sauce |
Consult your
physician before beginning any exercise or nutritional program
Herbs
and Supplements |
Reversing Heart Disease
Contact us at
800-699-4457 to confidentially
discuss your FAA medical certification issues.
10/06/2007
|
