They are like the credit companies, they have information on you whether you allow them to or not.
The only way is to have a separate set of email, phone numbers, for those family and friends who doesn't care about privacy and security, that way it is easy to dispose those information later.
Beyond that … if we truly want to avoid it … the only course of action is to not give them anything at all. Not a single email, not a single phone number, not even our home addresses.
Hmm, not many of my friends have my phone number either. I don't usually use phone with friends. Come to think of it I almost never use phone, I always use FB, WeChat, LINE, Hangouts, etc. for voice calls, and sometimes just use a straight up WebRTC call.
I suppose one way to alleviate this for the masses is that when giving your number to a friend, have them use a pseudonym that is easy to remember for them and not use your real name.