There’s always the risk your team might choke on Sunday during the Super Bowl.

But you run the risk of choking, literally, during all of the celebrations if you don’t pay attention to what you put in your mouth. Yes, there’s a lot more at stake than a game.

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Researchers from the University of Florida found that people are 10 times more likely to choke on their food during the holidays or a major sporting event — because they’re mindlessly consuming massive amounts of food, NBC5 in Chicago reported.

Men are more likely to choke, and to do so on meats like turkey and chicken. Experts advise everyone to slow down, pay attention to what they’re consuming, and take smaller bites. That way they’ll enjoy both the meal and the big game.

Related: Kids’ Meals Still Aren’t Healthy

Meanwhile, those working hard to eat well and get back into shape can go ahead and indulge — at least a little without feeling guilty. But Baltimore personal trainer Alex Haschen said, “Allowing yourself a full-on ‘cheat day’ is a great way to fall back into bad habits.”

Losing a few pounds can be done in as little as a week if a healthy diet and daily exercise are brought back into the equation. “The real issue is getting back on the wagon. There will always be another party — temptation is everywhere and picking a date to start living your healthy lifestyle can easily get pushed back,” said Haschen.

Who can’t relate to that?

His advice for game day (or any day when faced with temptations): Realize what your “trigger foods” are. Trigger foods, once eaten, can lead to a lack of control.

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It might also help to know what it will take to work off fairly typical party foods:

  • 6 fried chicken wings (534 calories) = About 45 minutes of continuous jump roping
  • 2 slices of pepperoni pizza (570 calories) = About one hour of running
  • 4 tablespoons of ranch dressing (292 calories) = About 90 minutes of weight lifting
  • Hand-sized portion of loaded nachos (459 calories) = About one hour of shoveling snow
  • 1 light beer (95 calories) = 15 minutes of continue stair climbing

“It is easy to see how things can get out of hand, especially when everything listed above can be consumed by one person in an afternoon of celebration. That is a total of 1,950 calories,” said Haschen.

If you’re looking to load up a plate, his best advice is to include all the raw veggies you want, low-calorie sauces like salsa, hot sauce and mustard. As for fried foods, breads (yes, pizza crust is bread), and alcohol — keep those to a minimum.