Food: What the heck should I eat?

I was at Costco today, and I picked up the new book by Mark Hayman, MD.  Sanjay Gupta's recommendation is "A clear roadmap for the confused eater."  I've read enough of it to conclude that it's excellent.  The main theme is not brain health, but what Hayman says is consistent with everything being said right now about the diets that are good for brain health.

A couple of themes:

1. Keep carbohydrates as low as you can.  No news there, but it's a good reminder.
2. Sugar is bad.  If sugar has been added to something, stay away.
3. All calories are not equal.  Some are metabolized differently than others and have different consequences.
4. We are finally getting over fat-phobia.  (My language.)  Even red meat with fat is OK (or at least not as bad as previously advertised).  But all meat consumption should be minimized.   He discusses the seriously misguided direction we got in the 1980s and 90s telling us to reduce fat.  He says there was no science behind those recommendations.  Real science now is saying fat is OK, the problem is carbs.  But trans-fats are still very bad.  (They're in your chips.)
5. Dietary cholesterol is not a significant consideration.  Your genetic predispositions are more important than your diet.  Eggs are fine.
6. There is little nutritional advantage in dairy (although butter has advantages).  He says that the promotion of nutrition through diary products is politically motivated and is the work of the farm lobby.  Organic goat's milk is better than production commercial milk.  Grass-fed is much better.
7. He downplays beans.  (This surprised me.)  He says they have too much carbohydrate content and not nearly as much protein as advertised.
8. Fruit juices are flavored, sugar water.  Fruit is good, juice is not.  Stay away from fruit juice, notably orange juice.
9. Fish is good, but beware of labeling fraud, mercury content, and farmed fish.  Alaskan salmon gets high marks.
10. Tree nuts are excellent, peanuts no so much.  Peanut butter is loaded with carbs and not recommended.