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

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 nonfat)

HIGH-FAT DAIRY
Limited amounts
PROTEIN

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 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

Herbs and Supplements  |  Reversing Heart Disease

Contact us at 1-800-699-4457 or by email here
to confidentially discuss your FAA medical issues.