Meal replacements are substitutes for meals that come, typically, in the form of a shake, powder or bar. They are used by individuals who want to manage their weight by controlling calories, or simply by those too busy to prepare a meal. Meal replacements should provide the benefits of a balanced and nutritious meal. They should meet approximately 20 to 30 percent of your daily requirement for calories, protein, carbohydrates, fat, vitamins and minerals.
Meal Replacement Product Nutrition Guidelines
In general, protein powder meal replacements and are divided into three main categories: high-protein, light and low-carbohydrate. High-protein meal replacement powders are the closest match to the nutrition of a balanced meal and should offer approximately 300 calories, 30 to 40 grams (g) protein, less than 10g fat and at least 20g carbohydrates.
Ready-to-drink meal replacement shakes are usually lower in protein and higher in carbohydrates than protein powders. To provide the nutrition of a small meal, ready-to-drink beverages should offer about 300 calories, 15g protein, 10g fat and 40g carbohydrates. Both the powders and drinks should meet, on average, about 25 percent of the recommended daily value (DV) for most major vitamins and minerals.
Your best bet is to choose a bar that offers 200 to 300 calories and a ratio of one part protein to two parts carbohydrates. Choose those with a moderate total fat content (not much more than 3 to 4g per 100 calories).
Pay Attention to Ingredients
According to Bodybuildingforyou.com, the best meal replacement protein powders are high-quality, whey-based protein isolates or concentrates. Egg albumin and soy protein are also high-quality protein choices. Look for powders and beverages which offer some dietary fiber---at least 3g per serving.
Avoid ready-to-drink meal replacement beverages and bars that contain hydrogenated oils and tropical oils such as coconut oil or palm kernel oil, which contain saturated fat. Saturated fats raise your blood cholesterol levels, particularly "bad" LDL cholesterol. Limit saturated fat content to 1 to 2g.
Choose Wisely and Infrequently
Most nutrition experts agree that you should choose whole foods whenever possible. Meal replacement protein shakes should be a second choice. They will provide an instant meal when you are in a bind, and are far better for you than skipping a meal altogether, but it's best to use them for convenience as opposed to incorporating them into your diet as a staple. Meal replacement bars in particular are usually the least nutritious of the meal replacement products.
If you do consume meal replacement products, go with those that have earned "best" rated from trusted websites as well as other consumers. Publications such as "Fitness" and "Shape" magazines usually have features on the "Best Meal Replacement Products" or "Best Snacks" of the year. If you are interested in taste, check out the "Chefs Best Awards," which rate products such as meal replacement bottled beverages for qualities such as flavor, texture and consistency.
Member Comments