Striving to eat healthy is one thing, but actually knowing which foods are healthy and which are not is another. If you’re looking to boost your athletic performance, here are some suggestions for foods to reach for and foods to steer clear of.

Carb Up: Carbohydrates have gotten a bad rap, but not all carbs are detrimental. You want to avoid simple carbs that are high in refined and processed sugars. Instead, include in your diet plenty of complex carbs found in whole grains, legumes, and fruits and vegetables.

It is better to eat a lot of good carbs in the morning to early afternoon, when your body needs the calories, and taper off as your body slows down during the late afternoon and evening.

Eat Your Fruit: Fruits with the most health benefits include pomegranates, blueberries, raspberries, and oranges.

Mind Your Artificial Sweeteners: Side effects of artificial sweeteners can include headaches, muscle spasms, weight gain, dizziness and fatigue. If you must use a sweetener, choose stevia, a natural, plant-based product that has zero calories.

Don’t Forget Your Fats: Cut back on saturated fats from red meat and preservative-heavy pastries. The good fats—polysaturated and monosaturated fats—are found in olive oil, salmon and chicken.