The Breakfast Club Nutrition Overview

Every program at EXOS starts with an understanding of what we call “Nutrition 101”. How do players learn how to get in the nutrition mindset? First, we start with our mantra “Eating Clean”.


The fundamentals of eating clean that every player needs to know:

  • Choose whole grains. Eating whole grains increases your fiber intake which helps to keep you feeling fuller longer. This aids in weight loss, increases mental clarity, keeps blood sugar levels stable, and provides a sustained level of energy throughout the day. When looking at a nutrition facts label, look at the “Dietary fiber” and choose those items that have more than 10%
  • The less legs the better. When choosing proteins, consider those with no legs first (eggs, dairy products, high protein grains like quinoa, fish) and then move to two-legged poultry options then four-legged animals last. This strategy helps to cut down on unhealthy saturated fat which can raise cholesterol
  • Eat a rainbow. Aim to consume up to nine servings of fruits and vegetables per day. Every snack or meal should contain a good variety of color. At EXOS, we strive for three colors on the plate at every meal. Fruit and vegetable consumption is part of a heart healthy diet keeping blood pressure levels low. They contain a good source of fiber, water, and priceless antioxidants
  • Choose oils wisely. Heart healthy oils like olive oil, canola oil, omega 3’s from fish, avocados, and nuts are all good choices to keep the ticker running clean. When looking at a nutrition facts label, look at “Saturated fat” and choose those items that have less than 10%

Challenge: Keep a food diary for a day. Identify some of the areas above where you can start to make some small changes.


Nutrition: On the Go

Best Choices:

Carb Choices
Oatmeal: Quaker Instant (original or low sugar), Perfect Portions, Real Medleys single serve oatmeal
Crackers: Kashi, Triscuit, Wheat Thins Uncle Ben’s Whole Grain Brown Rice Ready Cups Bear Naked Granolas, KIND clusters
Bars: Kashi Chewy or crunchy Granola Bars, GO Lean Crip, Clif bars, KIND bar
Cereals: Kashi Heart to Heart, Go Lean, Fiber One Cereals Orville Redenbacher’s SmartPop Mini bags 100% whole wheat bagel thins
Portable Veggie Choices
Crunchies Freeze Dried Vegetables (BBQ roasted mixed veggies, sweet corn, edamame, edamame with wild rice, roasted mixed veggies)
Just Tomatoes Etc! organic dried vegetables (tomatoes, corn, peas, edamame)
Snack N’ Veggies Veggie Medley (mix of dried sweet potatoes, taro, squash, carrots, and green beans)
Del Monte Squeezable Fruits Veggies Tubes
Revolution Foods Organic Mashups Fruit and Veggie Smoothies
Portable Fruit Choices
Fresh fruit (apples, oranges, bananas)
Unsweetened dried fruits (raisins, dried tart cherries, prunes, apricots, etc)
Del Monte Squeezable Fruit Tubes
Mott’s Snack and Go Natural Applesauce Pouches
Buddy Fruits Blended Fruit
Buddy Fruits Pure Fruit Bites or Apple Chips
Del Monte single serving fruit cups (no sugar added)
Del Monte Fruit Naturals snacks (no sugar added)
Travel Protein Choices
EAS Protein powder (separate in snack baggies)
Chicken of the Sea Tuna Pouches
Chicken of the Sea Salmon Pouches
Chicken of the Sea Tuna Salad To-Go Cups
Chicken of the Sea Pink Salmon To-Go Cups
Tyson Premium Chunk White Chicken Breast pouch
KRAVE jerky (turkey and beef varieties)
Whole Foods Brand 365 Organic Jerky (turkey and beef varieties)
Good Sense roasted soy nuts
Good Sense roasted pumpkin seeds
Kay’s Naturals Protein Cereals
Kay’s Naturals Protein Snack Mixes/Chips

On the Go Tips & Tricks
  • Plan and pack these items before you go
  • Watch portion sizes
  • Eat every 3-4 hours
  • Pair proteins and fiber (carbs or fruits/veggies)
      -- Boosts metabolism
      -- Provides stable energy
      -- Makes you feel fuller longer
  • Hydrate! Drink half your body weight in ounces minimum each day especially during travel

Click here for a downloadable and printable version of the handout.