You’re right—many processed foods should be avoided. They are convenient, but come with a hefty price tag: They are loaded with calories, trans-fats, sugar, sodium and saturated fats . . . and often made with refined white flour.

Here are some guidelines so you can choose more wisely:

•  Select minimally processed foods having the most natural ingredients. Read labels!
• Opt for whole grains over whole wheat.
•  Buy natural peanut butter (good source of essential fatty acids). Keep far, far away from those sugary, packed-with-hydrogenated oils brands lining grocery chain shelves.
•  Go with low-fat dairy, not fat-free. You need some of that good fat dairy can offer. Those fat-free products tend to pack on the sugar.
• Choose brown rice and natural oatmeal (steel-cut is best), rather than the easy, instant types that are typically higher glycemic.

Learn more tips in my New York Times best-selling book, The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body.