Best app or program for backing up everything on iPhone

I have just put iOS4 on my 3G and yes I lost all my contacts my calendar reminders,my notes,my book marks and some pics.Does anyone know what the best app or program is for backing up everything from my iPhone
Contacts,Calendar,Notes,Bookmarks,Pictures,Sms and anything else I've forgoten.
I've heard of Touch copy which can do all is there a better one about?

If you still have the backup file, a program like this might let you pull the data:
http://homepage.mac.com/vaughn/msync/
I use PhoneView which is Mac-only, but TouchCopy is frequently recommended here and I've not seen bad comments about it.
As Justin said, regular syncing is the best backup. To protect myself beyond that:
I always manually move my backup file so that iTunes does not overwrite it with a new one, allowing me to roll back.
Before major syncing activities (such as setting up a new phone) I generally export an archive from my calendar and address book apps, or duplicate the database, so that if it all goes wrong I can roll back to those--I would expect Outlook has a similar feature.

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