The My Plate plan can help you eat a variety of foods while encouraging the right amount of calories and fat.

You know the age-old adage, “an apple a day keeps the doctor away.” Well, how about -- “A little tomato sauce a day keeps prostate cancer at bay?”

Plant foods, which contain antioxidants, may help reduce your risk for many cancers. Try to eat two to three servings of fruit, three to five servings of vegetables and at least six servings of whole grains every day. Be sure to make room on your plate for the following nutrition-packed foods.

Researchers have found that cooking muscle meats -- beef, pork, poultry and fish -- at high temperatures may pose a risk for cancer.

Eating lots of brightly colored fruits and vegetables, whole grains and cereals, and beans containing phytochemicals may decrease the risk of developing cancer, diabetes, hypertension, and heart disease.

This national program encourages Americans to eat more fruits and vegetables, aiming for five to nine servings a day.

Aim for a healthy weight, and be physically active every day. Let the food pyramid guide your food choices. Choose a diet low in saturated fat and cholesterol and moderate in total fat.