What you eat can help you to stay energized, or may make you fizzle out. Here, we break down the best and worst foods for maintaining high energy.

1. Big sapper: Doughnuts



Sugar-crash alert. Doughnuts are one of the worst culprits for sapping your energy.

Health.com: The Truth About 10 Common Sugar Substitutes

2. Big sapper: White bread


Like sweets, refined carbs boost blood sugar fast for quick energy. But they leave us more lethargic than ever.

Try whole-grain bread instead, it provides more fiber than white bread.

3. Moderate pick-me-up: Spinach



Cash in on B vitamins to fuel metabolism and cell-protecting antioxidants.

Health.com: Raw or Cooked: Which Vegetables are Healthier?

4. Moderate pick-me-up: Beans



All the fiber in beans slow digestion and leave you feeling full.

Try these recipes with black beans to fuel you up.

5. Big booster: Greek yogurt


A 1211890 (Photography)

Protein with carbs and fat gives you a sustained charge.

Try these recipes using Greek yogurt.

Health.com: What Can You Make with Greek Yogurt?

6. Big booster: Quinoa


An energy trifecta, quinoa is fiber-rich, has healthy fats, and is a complete protein.

This article originally appeared on Health.com.