Getting your kids through a meal can be a challenge, and many parents get the shivers just thinking about taking their kids out to eat in public. Parents often let their kids eat whatever they want when they're at a restaurant because they don't want their little ones to act up and make a scene.

Although it's challenging, eating out can, indeed, be a stress-free and healthy experience for the whole family. By setting some ground rules, limiting your children's options, and rewarding them for good behavior, you've got a good chance of making it through a tantrum-free meal.

Here are some helpful tips to use next time you eat out with the family:

• Don't let your kids look at their own menu. Take control of their menu by reading their options out to them good options would be vegetable soups, bean or rice dishes, veggie burgers, mashed potatoes, or corn on the cob.
• Don't order off the children's menu. These menus are often full of deep-fried, overly salted foods. Instead, get your child something healthy off of the normal menu, and share it with them or take half of it to go.
• Ask the waiter to hold off on serving bread, chips or other starters until the meal has arrived.
• If you're out eating fast food, go for vegetarian or fish items, and avoid sugary drinks and desserts.
• For breakfast, get fruit salads and cereals with low-fat milk. Get poached or boiled eggs instead of fried, and hold the butter on toast or pancakes.
• Kids just love their spaghetti with butter. Try substituting butter with olive oil and a tiny bit of salt.
• Let your kids order baked or mashed potatoes instead of macaroni-n-cheese or French fries.
• Get them low-fat milk or sugar-free juice instead of soda.
• For dessert, go for sorbets, frozen yogurt and fruit salads.
• Split greasier items like fries or burgers, and have salads with low-fat dressing to make up for the difference.
• Most chain restaurants offer portion sizes that are way too big for most people, never mind for children. Have the waiter wrap half of your kid's meal up to go as soon as it reaches the table.
• Reward your child's good behavior and healthy eating with a non-food treat. This could include a trip to the movies, mini golf, or an extra hour of TV. Find a cool sticker, a little puzzle or a sweet treat on special occasions.