The holidays are filled with beautiful buffets of potentially unfamiliar foods plus passed-down family recipes, and if you’re eating vegan or plant-based, it can be tricky to know what to pick to fill your plate. New foods may contain meat and animal ingredients. And how do you navigate favorite family dishes?

The winter holidays are a time to enjoy family, friends and special foods, too. That’s a key word: enjoy. Whether you’re presented with a holiday party buffet at a restaurant or a spread of food in a home, these dietitian-endorsed tips will help you celebrate this season deliciously by filling your plate bountifully with plants – and with health in mind.

Eat dessert first. This is a tip for everyone – vegan or not – at special meals. You know you’re going to end up eating those once-a-year holiday desserts anyway, so enjoy them, then see how much of an appetite you have left for other dishes. Some vegan desserts to look for (or even bring!) are mango coconut sticky rice, nut flour cookies (often free of eggs and other allergens) or fruit pies made with a shortening-based crust (versus butter-based).

Look for grain salads and stuffing. Or bring a hearty whole grain dish to the potluck. Whole grains like brown rice, quinoa, farro and bulgur can serve as a substantial main. Rice stuffing is a Southern-style staple that’s making a big comeback in restaurants; it is often packed with nuts and dried fruit or flavorful umami-packed mushrooms (and sometimes butter, so ask).

Fill your plate with simple appetizers. Olives, pickles, nuts and other simple appetizers can fill out your meal – and also add vegan yumminess to that bland scoop of brown rice. Simple two- or three- ingredient appetizers usually make it very easy to spot animal ingredients. Look for plates of crudité and then make them more exciting by munching on them accompanied by hummus or any pickles you find on the buffet table.

Stack crackers or flatbreads. Crackers are generally vegan and often made with wholesome whole grains. Certain flatbreads are made without eggs or butter, can be whole grain-based, and are sometimes sprinkled with crunchy, fiber-rich seeds. Top flatbreads with a pile of vegetables, more pickles and any shakers of spices set out. Make it look colorful.

Have pre- and post-party plans. It’s true you may not find a lot of tofu, cauliflower steaks or cheese-free pasta or other vegan fare at holiday parties. So make plans to have a nutrient-filled, protein-packed meal earlier in the day. This is also good advice for everyone! Don’t go to a party ravenous. You’ll end up eating more than you planned to – almost guaranteed. Then, the next day, go back to enjoying all your vegetable-rich favorites. And if you indulged more than a normal day of eating (which is to be expected at a special holiday party!) then shave off a few of the extra sauces or other higher-calorie foods the following day. It’s all about balance.

Don’t sweat it. Assigning a label like “bad” to meat-containing foods means eating them may lead to feelings of guilt. Enjoy your food, even if you find out later that grandma’s celebrated recipe wasn't vegan. There’s no need to moralize foods at the holidays – or any time. That’s the recipe for a happy memory.

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