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 |
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6 – 5 – 4 – 3 – 2 – 1 |
|
6 At least 6 servings daily whole grain breads & crackers, whole grain cereals & pastas |
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5 Servings daily |
|
3-4 Pieces daily |
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2-3 Servings daily (low or nonfat) |
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1 Serving daily preferably beans, seeds, nuts, etc. |
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FAST (LOW FAT) FOOD
|
BREAKFAST |
LUNCH |
DINNER |
| Low-fat waffles w/nonfat vanilla yogurt + half grapefruit or fresh berries | Subway® veggie footlong on whole wheat no cheese, 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/applesauce | 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
