In the previous two blogs Weight Issues in Adopted Children and Weight Issues Part II, I discussed several of the reasons that might contribute to weight issues for adopted children.

This time, I want to list some things that you can DO about it!

1. Get active! The easiest way to do this might be as a family. Consider adding bike rides, swimming, fishing, hiking, rollerblading, playing ball to your family routines. Whatever you choose, if you’re doing the activity with your child AND having fun, it will encourage healthy bonding. The bonus is, your child’s weight problems will improve as will overall health.

2. Don’t forbid any foods! Particularly for a child who may have had some deprivation in their early years, forbidding a food will only make the child want it more, perhaps even encouraging the child to sneak the food or get it from other houses he visits. Simply limit less healthy foods and teach moderation.

3. Strive for maintenance, not weight loss! Unless your child is severely overweight and loss is specifically mentioned by the pediatrician, strive for maintenance instead. Your child is still growing. Focus on weight maintenance or very slow gain as the child grows and develops Eventually, his weight will be a more appropriate size for his size/frame.

4. Set the example!

- If you are overweight,
- If you keep talking about your weight and shape,
- If you eat unhealthy foods,
- If you watch a lot of TV,
Your children are likely to follow your example.
- If your weight is healthy,
- If you eat healthy foods,
- If you take regular exercise,
Your children are likely to do the same.

5. Fill the house with healthy food choices! Make them accessible. Have bright colors and healthy foods all over and make time to enjoy them together!

6. Learn about nutrition! This applies to both parent and child. The more you learn, the better you are able to make wise choices.

7. Drink water!! Water is the most healthy food choice. We often think we are hungry when we are actually only thirsty. Remind each other often: Drink more water!

8. Don't use food as a reward for good behavior or don't restrict food as a punishment. Look for healthy rewards. Never say to your child "unless you do xyz you are not getting any candy". For children with a background of deprivation, restricting food returns them to their sense of fear and the need to protect themselves against possible starvation. Methods that kids often use for this are harmful, both in the long and short run!

9. Follow up with the pediatrician! If you are unsure of how to make some of the changes, consult your pediatrician. Perhaps he can refer you and the child to a nutritionist. For some children, especially those who are sensitive about their weight, a nutritionist can be a great idea. It provides another adult to model good health from and someone that they can ask questions of. It’s not the same as “answering to mom” when you have your very own medical staff available.

10. Be supportive! Offer encouragement every chance you get. Don’t mention the child’s weight. Mention the positive changes. Praise healthy choices.

And lastly, if your child has food issues stemming from a much stronger psychological place (prior abuse issues, PTSD, hoarding, stealing food, etc), you're not alone. Look for future blogs to address those topics!