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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.

  1/24/2015    

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