A family-friendly restaurant consists of more than quick service, lids on the kids' cups, crayons and balloons, and a good supply of high chairs and booster seats. The menu should be amenable, or at least adaptable, to your family's health as well. Scout out good prospects in advance by talking to friends, reading reviews, and getting menu information with a phone call or through the company Web site when possible.

In cases where advance planning isn't possible, such as when you're on vacation or in an unfamiliar area, send an adult in to review the menu at the door before committing to a meal there. Even when you're out in the sticks and the corner diner is the only game in town, you still have some options for making it a family-friendly experience.

Customize the Cuisine

Don't be afraid to ask how foods are prepared, what cuts of meat are used, and what the serving sizes are in an effort to make the best choices for your family. If your child enjoys some of the healthier sides on the menu — maybe a garden salad, steamed vegetables, or fresh fruit — build a meal out of what's available. Any establishment that won't let you make reasonable requests for menu substitutions, like sauce on the side or steamed veggies instead of fries, doesn't want your business very much.

Portion Control

Americans like to get more for their money. In the case of restaurant food, this quest for value has clouded our nutritional vision. According to a 2002 study in the American Journal of Public Health, the average portion sizes in American restaurants and in other ready-to-eat marketplace foods have crept up steadily since the 1970s. Serving sizes virtually always exceed USDA recommendations for a standard serving. For example, the average pasta serving size is 480 percent larger — almost five times — than the USDA recommended serving size. This wouldn't be a big problem if people were taking home or pushing aside the extra, but several studies and surveys have indicated that most adults and children consume more food (and calories) when presented with bigger serving sizes.

How do you keep portion creep from translating to weight gain for your child? One simple strategy is to encourage your child to split an entrée with another family member. Another is to order off the appetizer menu when appropriate and supplement that with a side salad or other side dish.

If you're lucky enough to have a favorite restaurant that offers half-size entrees at a lower price, take advantage. And if all else fails, order the regular, enormous portion for your child and ask the wait-person to wrap half of it before it even comes to the table. Filling the doggy bag first rather than last will lessen the possibility of your child eating past his appetite.