Plus a recipe by Registered Dietitian and Nutritionist Dawn Jackson Blatner to help you achieve your fitness goals
Building good nutrition habits can be challenging at times, but if you're serious about showing up every day in 2026 with focus and energy, it's time to think about how your eating habits can support that goal.
Take this new year as an opportunity to reset and fuel your body with wellness-boosting habits that help you feel your best, so you can do your best. To get you started, Registered Dietitian and Nutritionist Dawn Jackson Blatner shares her simple, everyday tips to fuel like a champion all year long.
Start your day with a balanced meal
Before you head out the door for a morning workout, a big meeting or to school drop off, make sure you've fueled up with a balanced breakfast. Consider having a meal that combines carbs, protein, and a little healthy fat— such as toast with eggs and avocado or protein-packed pancakes — to help you show up strong and focused every day.
Focus on protein and produce snacks
When you need consistent energy throughout the day, a random snack won't do. Carefully choose snacks that combine protein and produce for an energizing boost between meals. Your snack doesn't have to be complicated. For example, a hard-cooked egg and apple slices are a perfect snack to get you through the afternoon rush.
Prime your performance
Whether you're gearing up for a tough workout, leading an important presentation, or diving into a high-focus project, the way you fuel your body beforehand can make all the difference. Enjoy a well-balanced meal two to three hours before the activity, or if you're short on time, opt for a lighter, nutrient-rich snack about 30–60 minutes in advance. Prioritize protein, complex carbs, and healthy fat to give your mind and muscles what they need to perform at their peak.
Stay sharp with steady hydration
Even a 2% drop in hydration can mean slower thinking and sluggish muscles. Start your morning with a glass of water and keep a bottle nearby throughout the day to sip regularly.
Boost hydration even further by pairing your water with hydrating, nutrient-dense foods like fresh fruit and leafy greens, which naturally contain water and essential electrolytes like potassium. Staying hydrated helps your body use nutrients more effectively and keeps you energized for whatever’s ahead.
Plan like a champion
To work like a champion, you need to fuel like a champion. When life gets hectic, having nutritious meals and snacks prepped ahead of time can make all the difference in your daily energy.
One superstar who knows how important it is to fuel up for success is 9-time gold medalist, world record holder and proud partner of Eggland’s Best, Katie Ledecky. Her go-to energizing lunch is a protein-rich Eggland’s Best egg dish paired with toast and fiber-rich veggies.
If you want to fuel like a world-class swimmer, check out this recipe for Fitness Snack Packs. Created by Blatner, this simple snack box is perfect for any time hunger hits, so you can show up as your best self, whether you're chasing medals or just your daily to-do list.
This snack uses Eggland's Best eggs because they contain more than double the Vitamin B12 compared to ordinary eggs, providing a natural energy boost. EB eggs also contain more than double the Omega-3s compared to ordinary eggs, which may help reduce muscle soreness and aid in recovery after strenuous exercise.