2. Watch the fat. No, not the fat on your stomach, but the fat on your plate. Too much total fat in your diet can cause weight gain. Too much saturated fat and trans fat, can increase your risk for heart disease. A healthy diet includes healthy fats. Visit Fat Facts for additional information.

3. Make good protein choices. Most Americans get plenty of protein. Unfortunately, much of this protein is in the form of meat that contains a lot of unhealthy fats. Limit red meat to a couple times per week. Look for "Select" cuts of meat, which contain less fat than Choice and Prime cuts. Choose lean meats like poultry, fish and shellfish. Limit hot dogs, lunch meats, ground beef, sausage, and bacon. Keep portions small (3-6 ounces). Bake, roast or broil meats. Trim fat before cooking and drain or blot excess fat with a paper towel after cooking. Remove skin from poultry after cooking.

4. Eat your vegetables. Most men eat fewer than the recommended amount of vegetables and many men are in a vegetable rut (corn and potatoes). Dark green vegetables like spinach and broccoli and yellow-orange vegetables like carrots and sweet potatoes contain vitamins A&C that may protect against cancer. Fresh, in-season vegetables are the best choice, but frozen and canned are fine as long as they don't have a lot of added salt or fat. Try to have a side salad every day with either lunch or dinner, just don't ruin it with half a cup of fatty dressing, a mound of cheese, and fried croutons.

5. An apple a day. Actually make that at least 5 servings and mix it up... apples, oranges, grapes, melons, strawberries, etc. Fresh, canned in juice, and dried fruit without a lot of added sugar are all good choices. Fruit contains those cancer-fighting vitamins and lots of fiber, and is great, no-fat way to satisfy a sweet tooth. Whole fruit contains fiber and is more filling than juice. If you drink juice, make sure it's 100% fruit juice and not a juice drink that's mostly sugar water.

6. Choose whole-grains. Choose whole-grains like whole-wheat, oats, rye, brown rice, and corn meal (polenta). Enriched grains are not as good as whole-grains, because only a few of the nutrients have been replaced. Don't judge bread just by it's color, some breads have little or no whole- grain, but have added colorings that make them brown. Look at the ingredient label. Whole-wheat or other whole-grains should be the first item, not white flour.

7. Beans, beans, good for your heart... Beans are high in protein and fiber and low in fat. Beans are a satisfying addition to soups and salads and can be used instead of meat in stews, chilis, and burritos. Try a variety of beans, such as black beans, garbanzo beans (chickpeas), kidney beans, navy beans, lentils, and split peas.

8. Eat breakfast. Mom was right! A good breakfast will help you make it until lunch with a clear head and plenty of energy. Plus, you'll be able to resist the temptation of leftover donuts and giant bagels in the break room. Visit Better Breakfasts for tips to upgrade your breakfast.

9. Drink, Drank, Drunk. If you drink, drink in moderation. Moderation is considered to be no more than 2 drinks per day and a drink is defined as 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of hard liquor. Visit Moderation for more information.

10. Look at the big picture. Diet is just part of it. Your total lifestyle, including how physically active you are, how much stress you're under and how you handle it, and how much you drink or smoke, determines your overall health. Visit Lifestyle for tips on how to pull all the pieces together.