Reading this was an "ah ha" moment for me. It seems my camera light meter indicates at least 1/3 stop over exposure in order for me to get a correct exposure. Should I turn off ADL or just keep in mind to expose up to get it correct?
ADL doesn't alter the way your light meter indicates a reading. I think you're saying here that you get a "correct exposure" when the light meter is indicating a +.3, which has me scratching my head because you said you were shooting in AP mode. How are you determining what constitutes a correct exposure? Are you shooting in AP mode and using the exposure compensation function to set a +.3 exposure increase?
You noted that you plan to try spot metering. Nikon advises that ADL is best used with the camera set to matrix metering.
Derrel's observation is correct in that ADL was designed as a software addition to deal with processing very high contrast lighting conditions. Your photo with your daughter in shade against a sunlit background absolutely qualifies and the ADL function will generate a much better JPEG. That special processing can't be applied to the raw sensor capture.
This is a common feature now in modern cameras. Canon calls it HTP (highlight tone priority), Fuji calls it DR (dynamic range), etc. They all implement this function similarly by
reducing exposure of the raw capture. If the high contrast light of the scene would have clipped highlights in the raw capture then this exposure reduction is beneficial as those highlights are saved from overexposure. If the highlights would not have clipped in the raw capture then the exposure reduction is detrimental as the overall dynamic range of the sensor is reduced and less data is recorded in the shadows.
If you want the camera JPEG then these functions are very beneficial.
If you only want the raw file; then these functions may be either beneficial or detrimental depending on the final exposure of the raw file.
NOTE: this is typically an either/or option in that it's unlikely that you'll have the best of both. Typically these functions deliver raw captures that could have been exposed more and so aren't "best possible." If you're not sure about the exposure of the raw capture and you want to be certain not to clip highlights then by all means hedge your bet and use ADL in high contrast lighting. If you are sure about the exposure of the raw file then you should have already decided not to use ADL.
In other words, ADL serves two purposes:
1. A better JPEG from the camera.
2. Cover my butt because I'm not sure I've nailed the exposure for my raw sensor capture and I'd rather underexpose than overexpose
Joe