You work to do everything the right way, health-wise. You mostly eat right. You workout — maybe not as much as your doctor would like, but you do. You can control portion size, fat content, quite a bit when cooking at home. But what about when you can’t control the situation so much?

For example, at local restaurants?

You can take some steps to such as requesting half the meal be packaged up beforehand, to control portion size. You can request some ingredients be left off, just please don’t tell the sever you are allergic if you’re not, it creates a major headache for the kitchen staff trying to decontaminate everything.

You can say you’d like something cooked with half the normal oil. You can order salad dressing on the side and dip your fork it in, then spear the salad so you’ll use less dressing. You can order something that has a lot of vegetable ingredients. Avoid deep-fried foods and foods with creamy sauces. Opt for baked or grilled options. Order an appetizer as an entree. Upgrade your side from fries to a salad, if the option exists. Skip the bread basket.

Here are some examples of health eating at just a few of the  local restaurants that stay open this winter in Boothbay Harbor.

Baker's Way: Skip the donuts counter! Opt for the Vietnamese menu options instead. Steamed dumplings and won ton soup is a filling, healthy option.

China by the Sea: They make it easy with a special “Light Gourmet Menu,” including dishes made without salt, MSG, oil, sugar or cornstarch. The steamed mixed vegetables with beef is excellent. If that’s not your style, try a couple of spring rolls with Chinese vegetable soup instead.

The Thistle Inn: Now open for dinner from Tuesdays through Saturdays at 5 p.m., The Thistle Inn’s winter menu has several excellent salad options. Just remember to order your dressing on the side. I’d be partial to the Cobb salad myself, which can be made healthier by requesting half bacon and blue cheese is desired. They also offer an entree of baked haddock with lemon-caper aioli and jasmine rice. Baked is always healthier than fried!

McSeagull's: With a massive menu, there are several healthy options available here. Craving pizza? Try the vegetarian pizza option for $12, where a vegetable medley is blanched and tossed in olive oil, served atop a garlic glazed crust with sun dried tomatoes, olives and feta cheese. McSeagull’s also has a “healthy option” entree section where haddock, salmon, scallops or shrimp can be broiled with white wine or flame grilled, and comes with a small garden salad and grilled asparagus. They also have options for the non-seafood eater.

Red Cup Coffeehouse: Coffee is safe, right? Well yes, unless you load it up with whipped cream, sugary syrups, or other add-ons. Stick to regular coffees or lattes here, hold the whip, and keep and eye on the specials board. You never know when they might whip up a fiddlehead, chive and Maine cheese frittata!

Mama D's Cafe: This stop on Union Street offers several healthy selections, including the Eventide and Mama D’s salads. The chicken salad wrap is a healthy meal big enough to split. Grab a latte with a small shot of sugar-free syrup to add some sweetness instead of loading up on the sugar and cream. 

There are many more places I could add, but you get the idea. Don’t deprive yourself, because that almost always backfires. Don’t go overboard either. Want cheese on that sandwich? That’s fine. Maybe skip the mayo instead, or opt for a Dijon mustard. Have your shrimp over a salad instead of pasta. It’s all about balancing your choices to stay healthy.