Meal replacement bars come from dozens of manufacturers in hundreds of varieties. Most promise a convenient and nutritious way to substitute for a meal, especially when you are watching your calorie intake or are short on time. Some meal replacement bars are better than others when it comes to nutrition. While the occasional meal bar will not hurt you, many other healthier quick meal options exist.
Features
Meal replacement bars usually contain between 200 and 400 calories. They usually come in flavors including chocolate fudge, peanut butter, berry and vanilla. Many taste just like candy bars, but have added vitamins and minerals to make them seem "healthier." Meal replacement bars are often marketed by large cereal or supplement companies. A number of smaller companies also offer meal replacement bars that are "all-natural" or "raw."
Health Value
While many of these meal replacement bars offer a wide array of vitamins and minerals, they are usually added and not naturally occurring. The Centers for Disease Control and Prevention notes that you should get your nutrition primarily from food, rather than supplements. When you eat nutrients that are naturally occurring, you get a whole package of fiber, antioxidants, phytochemicals and other compounds that work together to help your body absorb and utilize the nutrients. Scientists cannot isolate all these benefits and insert them into a meal replacement bar. If you are going to reach for a candy bar anyway, a meal replacement bar is probably a better choice -- but real food is an even better option.
Considerations
Many meal replacement bars are high in added sugar. Those with "chocolate" coatings or glazes may also contain partially hydrogenated vegetable oil, which indicates they have trans fats, even if the label says 0 g. Manufacturers are required to report levels of .5 g or higher on their labels, but even trace amounts can add up over a day to more than you should consume. Meal replacement bars may also not offer enough calories to be a satisfying meal, leaving you hungry and ultimately eating more at your next sitting. Even those that contain upwards of 300 or 400 calories may not fill you up, meaning that you will end up eating more calories than you would have had you committed to a full meal.
Alternatives
A sandwich made with whole grain bread, romaine lettuce, sliced tomatoes and 2 oz. of deli turkey contains just over 200 calories along with fiber, antioxidants, protein, vitamins and minerals. If you are on the run, you could also opt for two hard-boiled eggs with whole wheat crackers and carrot sticks; a string cheese with an apple and a handful of almonds; or a container of low-fat yogurt with a banana and a toasted whole-wheat English muffin instead of a processed bar.
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