Our Ongoing Challenge: Food

If you're supporting an adult with special needs—whether you’re a caregiver, parent, sibling, or support worker—you’ve probably noticed that food can be both a joy *and* a challenge. Many adults have slower metabolisms, may be less active, and sometimes struggle with feeling full or knowing when to stop eating.

So, how do you help them manage their portions and calorie intake without making meals feel like a math lesson or a power struggle?

Let’s dive in—with respect, kindness, and practical tips that work in real life.

1. Ditch the "Diet" Talk—Focus on Habits

Let’s be honest: nobody likes being told what *not* to eat all the time. Instead of labeling foods as “bad” or “off-limits,” talk about energy, strength, and feeling good. Say things like:

- “This gives your body energy to go to bowling later.”

- “Let’s pick something that helps your muscles stay strong.”

Framing food in a positive light goes a long way, and it makes managing calories feel less like punishment and more like self-care.

2. Use Visuals to Make Calories Make Sense

Numbers don’t always land with everyone, and that’s okay. Try using portion visuals instead of calories. Show what one serving of rice or cereal looks like. Use hand comparisons:

- A fist = about a cup

- A thumb = about a tablespoon

- A palm = a good size for protein

You can even make a photo chart of favorite meals with "right size" portions to refer back to. It’s like a custom menu board—and it works!

3. Make Portion Control Automatic

Sometimes the best way to manage calories is to *design the environment* so it does the hard work for you:

- Use smaller plates and bowls.

- Pre-portion meals and snacks into containers.

- Put tempting treats out of sight (or just don’t keep them around 24/7).

It’s not about restriction—it’s about setting up the kitchen to support smart choices without needing willpower all the time.

4. Keep a Food Routine (And Make It Fun!)

Eating at regular times keeps hunger in check and helps avoid unplanned snacking. Create a daily meal and snack routine—maybe even build in themed nights:

- “Taco Tuesday” with lean beef and veggie sides

- “Fruit & Yogurt Fridays” for a sweet, light dessert

- “Smoothie Sundays” with spinach snuck in (shhh!)

Having fun with food makes healthy habits way more appealing.

5. Include Movement Without Making It About Burning Calories

Exercise helps balance energy intake, but instead of saying “you need to walk off that snack,” focus on joy and connection:

- Dance parties in the kitchen

- Walking the dog together

- Bowling, swimming, or Special Olympics activities

More movement = more flexibility with food, but the goal should always be *feeling good*, not just “burning off” calories.

6. Track Progress in a Way That Feels Good

Instead of calorie apps or food logs that might feel overwhelming, try:

- Sticker charts for balanced meals

- A “Healthy Wins” board where you celebrate small victories

- Photo journals of meals they helped prepare

This makes tracking more visual and fun—and way less intimidating than reading food labels.

7. Work with a Dietitian Who *Gets It

Sometimes you just need a pro. A registered dietitian (especially one experienced with developmental disabilities) can help create a simple, realistic plan based on your person’s needs. They can break down how many calories are ideal and how to hit those numbers without strict rules or confusion.

Final Thought: Progress Over Perfection

Helping an adult with Down syndrome manage how much they eat and stay within a healthy calorie range is all about **structure, support, and love**. Some days will be easier than others—and that’s okay. Celebrate progress, stay consistent, and remember that food should still be fun.

Because at the end of the day, the goal is health, confidence, and independence—not perfection.

Got any tips or go-to meals that make calorie control easier (and tastier)? Drop them in the comments—we’d love to hear what works in your world!