In Honor of World Diabetes Day: Be Kind to Your Pancreas

Eliminate sugar and artificial sweeteners. For example, swap sugary fruit juices and sodas for water or unsweetened iced tea. Treat dessert as a celebration and indulge only once a week, instead of after most meals, and share with a friend.

Decrease alcohol intake. When you do have a cocktail, follow it with a glass of water or unsweetened ice tea before you have another.

Eat whole foods instead of processed foods.

Be sure to get plenty of leafy greens like kale, Swiss chard and spinach.

Decrease or eliminate fast food.

Know your body. Weight loss is not “one size fits all”—everyone’s body reacts differently to the foods they eat, Rosen says. She recommends eating meals that keep your blood glucose levels between 70 and 100, as measured on a glucometer.