Eating out with your kids is no longer for special occasions—nearly half of all American families eat out once a week or more, according to a recent KRC Research survey. That makes eating out healthy particularly important for children, from toddlers to teens.

Here are some tips to help your kids make good-for-you food choices when you are dining out.

Toddlers

• Parents choose the restaurant (usually!). So make sure it is kid-friendly. Check in advance for booster seats or other equipment you may need.
  
  
• Go early and order your child's food early. Restaurants are less crowded between 5 and 6 p.m. And getting your child's food to the table quickly will satisfy his taste buds and fill him up before your food arrives. (The wise parent brings a small bag of cereal or other tasties just in case delays occur.)
  
  
• If you let your child choose one dish (among those you offer from the menu), you choose another (green veggies to go with her choice of macaroni and cheese, for example). Make a game of it. Avoid the soda and go for juice, milk or the ever popular water.
  
  
• Set a good example by ordering a nutritious meal yourself. Your child may want to share your food anyway, so don't pass up this teaching experience!
  
  

Kindergarteners and First-Graders

• Kids this age can help choose the restaurant, with guidelines from parents. Suggest that the restaurant must serve fruits, vegetables and some whole grains. You can even go online to check menus.
  
  
• Instead of going straight for the kids' menu, steer your child toward the appetizer section. These small plates are just the right size for this age group, and they often include fruits, vegetables and fish.
  
  
• Encourage your child to try one new thing at each outing, and join in yourself! Just make sure it's not deep fat-fried or full of sugar or salt.
  
  

Eight to Tens

• By this age, kids can read—and they have begun to learn about the importance of eating right. Let them use their imagination in picking out restaurants and foods, and use their choices as teaching opportunities.
  
  
• Ethnic restaurants are great places to try new things. Everyone can order something different, like food critics have their guests do. You can critique the food for its health benefits and its taste.
  
  
• Let your kids know they can ask for items prepared as they wish i.e. salad dressing on the side, baked or grilled not fried, brown rice instead of white, substituting vegetables for starches, etc. Show by example.
  
  

No matter their ages, teach your kids that good food can taste great and eating out healthy is a lot of fun.

Coming soon: 'tweens and teens eat out.