Want to make a simple, healthy dietary change in 2012? Take your cues from a recent meta-analysis of nearly 450,000 men and women, which showed eating one unprocessed red meat serving daily—think a steak or burger— was associated with a 19 percent increased risk of type 2 diabetes.

If you’re an avid carnivore and reluctant to ditch red meat entirely, at least be more discerning at your next smorgasbord: The same study showed eating processed meats like cold cuts, hotdogs, and sausages led to a shocking 51 percent increased diabetes risk.