In short, a meal replacement is precisely what the name indicates--a replacement, or substitute, for a regular meal. Such replacements most often come in the forms of protein shakes or bars. Why choose a meal replacement? The most common reason for substituting a regular-food meal is weight management. Several diet plans offer two shakes (or pre-packaged snacks) and one balanced meal per day as a means of keeping calories and portions in check. They are also utilized for sake of convenience--a quick meal on-the-go or a burst of energy when time does not allow a sit down meal. They require little or no preparation and are found at most convenient and grocery stores. Other individuals enjoy meal replacement shakes or bars as a healthier "treat" option, toward the goal of keeping sweet cravings at bay.
What to Look for
When shopping for a meal replacement, read the nutrition label carefully. Choose shakes or bars that provide a variety of nutrients as well as some form of fiber. The shakes or bars should provide a healthy balance of protein, carbohydrate and fiber and a small amount of healthy fat. The first few ingredients listed on the label indicate the most prevalent contents, so pay particular attention to these. A bar that provides whole grains is a good choice, as are naturally sweetened bars or shakes. Keeping a bar or shake in your car or at your workplace for pinches when a healthy meal or snack is unavailable is a good idea.
Common Pitfalls
If a bar or shake does not provide fiber or protein, it is basically a glorified candy bar. If you have a sweet tooth, a bar or shake is a healthier choice than a chocolate bar, simply due to the fact that most bars have vitamins added to them. Watch out for sugar alcohols, as they can cause gas or have a laxative effect on some individuals, particularly if eaten in large quantities. If you find yourself munching on these meal replacements simply because they are there and seem to be "health food," try to limit their availability. They are to be replacement meals most often--not snack foods to enjoy freely. Instead, partake in such meal substitutes on an occasional basis, relying on actual food for most of your nutrition and energy. A bar may be equal or more calories than, for example, a salad with low-fat dressing, healthy soup or a sandwich on whole grain bread.
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