• Eat less. Cut back on that man-sized appetite. While it might be impressive that you can down an entire pizza, your health may not reap the rewards.
• Health risks of overeating. Eating too many calories and being sedentary can cause you to be overweight or obese. As a result, the risk of developing coronary heart disease, type 2 diabetes, cancers (breast and colon), high blood pressure, or stroke increases.
• Waist size matters. Men tend to gain weight around the middle. If your waist measures more than 40 inches around, it's time to shed some pounds.
• Small changes equal big results. Start by making incremental changes that you can stick with for the long-term, such as eating 100 fewer calories each day. One tablespoon of mayonnaise, for example, equals 100 calories. One pound is approximately equal to 3,500 calories.¹
  
  According to the National Institutes of Health, small specific changes in food and physical activity behaviors have positive effects on health and are helpful in achieving weight loss and weight maintenance.²

¹ "A Healthier You: Chapter 5. A Calorie Is a Calorie, or Is It?" U.S. Department of Health and Human Services: Dietary Guidelines for Americans. 2005.

² F. Xavier Pi-Sunyer et al."Clinical Guidelines on the identification, Evaluation,. And Treatment of Overweight and Obesity in Adults: The Evidence Report." National Institutes of Health (NIH): National Heart, Lung, and Blood Institute. September 1998.

• Eat your fruits and vegetables—your mother always told you to, and she was right. Most men go for the steak and potatoes, but forget to include nutrient-rich fruits and veggies.
• How much? Aim for two fist-sized portions of vegetables with your lunch and dinner.
• Eat a variety. Go beyond green beans and corn, and give broccoli and sweet potatoes a try. Opt for dark-green, red, and orange vegetables, plus beans and peas.

Don't skip breakfast. A healthy breakfast gives you energy to start the day and is important for everyone, especially men. Get the nutrition you need with these quick breakfast ideas:

• Blend a breakfast smoothie with low-fat milk, frozen strawberries, and a banana. Add a scoop of protein whey for an extra boost.
• Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.
• Make instant oatmeal with fat-free or low-fat milk instead of water. Throw in some raisins, dried cranberries, and chopped walnuts.
• Layer fat-free or low-fat plain yogurt with your favorite crunchy cereal and blueberries.
• Spread a whole-wheat tortilla with peanut butter. Add a banana, and roll it up.

It's easy to sit down to watch the game on Sunday with a pizza or nachos, but your heart and arteries won't be screaming victory from all of the saturated fats. Try these ideas to cut back on the fat.

• Choose thin crust instead of thick crust, pan-style pizza. Have plain cheese or a one-topping pizza instead of multiple meat toppings.
• Use reduced-fat sour cream or Greek yogurt when making dips.
• Bake chicken tenders or wings instead of frying them.
• Use 90/10 or 93/7 lean ground beef when making chili.