In 2013 when the world’s tallest horse, a 20-hand, two-and-three-quarter inches tall (that’s 6′ 11″) Belgian gelding named Big Jake weighed in at 2,600 pounds no one suggested that he should eat less than his daily 10 gallons of oats and a bale and a half of hay.

On the other hand, some dietary adjustments are needed to help the 2 BILLION people around the world who are overweight! But with all the debate about what constitutes a healthy diet (lately headlines screamed—mistakenly—butter is back), it’s hard to know where to start.

Let’s start with fat. Researchers have found that Americans’ total fat consumption has skyrocketed from less than 45 pounds a year in 1950 to almost 75 pounds year in 2000. That’s 305,775 total calories per person per year! On top of that, a new study in Nature reveals that all that fat consumption tells your body to make more of a peptide called neurotensin (NT)—and it’s NT’s job is to boost fat absorption. Fat begets fat.

That’s why you need to carefully choose your fats. Good fats can improve your health, reduce inflammation and insulin resistance and make your RealAge younger.

1. Eat skinless poultry and omega-3 rich fish like salmon and sea trout. Skip processed meats!
2. Avoid omega-6-loaded vegetable fats like canola and soy oil and stick with extra virgin olive oil except for high-heat cooking.
3. Enjoy healthy fats in nuts (walnuts are loaded with omega-3s) and avocados—just don’t overdo it!