(BPT) - 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.
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.
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.
• 8 Eggland's Best eggs, large
• 1 cup whole grain pretzels
• 2 cheese sticks, cut into bite-size pieces
1. In a medium pot, add water and bring to a boil.
2. Reduce heat to a simmer, add eggs and simmer for 12 minutes.
3. Drain the eggs, put them into an ice bath to stop the cooking and then peel.
4. Line up four meal prep containers. To each add 2 hard-cooked eggs, 1/2 cup berries, 1/4 cup pretzels and 1/2 a cheese stick, cut into pieces.
5. Store snack packs covered in the fridge for up to 5 days.
1. To save time, buy Eggland's Best hard-cooked eggs.
2. Use your favorite berries or swap to 1 peeled clementine or mandarin orange.
3. Swap pretzels with whole-grain crackers if you prefer.
4. Use your favorite type of cheese stick, like mozzarella, cheddar or jack.
Using these expert tips, you can get a great start on staying fueled and energized in 2026 and beyond. For more tips and recipes, visit EgglandsBest.com.
Bonus Tip: Make sure to enter the "Eggland's Best Champion" Sweepstakes for a chance to win $5,000 toward fueling your inner champion, exclusive swag signed by Katie Ledecky and a 3-month supply of Eggland's Best eggs! Enter now daily through March 10 at EBFamilySweeps.com. No purchase necessary.
