Are you contemplating your next diet? Do you want weight loss or weight maintenance? Are you having difficulty choosing what to eat? If you answered "yes" to these questions, meal replacements might be a good choice for you. Meal replacements are popular for their ease, availability, and good taste. They are a great grab-and-go option and can be nutritious if you know what to look for.
What are Meal Replacements?
Meal replacements encompass liquid meals, meals bear, and calorie-controlled packaged meals. According to the American Dietetic Association, 2009 Weight Management Guidelines, there is strong evidence that supports substituting one or two daily meals or snacks with meal replacements as a successful weight loss and weight maintenance strategy. Meal replacements are a good option if you have difficulty with self selection and portion control.
Nutrition of Meal Replacements
Meal replacements can be nutritious and fit into a healthy well balanced eating plan. A study in the American Society of Nutrition Science found that individuals who consumed meal replacements had increased calcium, iron, and folate levels compared with conventional dieters at three months and six months. Meal replacements range from approximately 150 to 250 calories and provide 10 g protein and 3 g fiber, so you feel satisfied and feel fuller longer. Meal replacements can contain dairy or be dairy-free depending on your needs and contain vitamins and minerals.
What to Look for with Meal Replacements
Meal replacements are not all created equal. As a general rule of thumb, meal replacements should contain more than 3 g fiber, more than 10 g protein, and under 15 g sugar. Meal replacements should contain less than 25 percent of your RDI, or recommended dietary intake, for vitamins and minerals. Meal replacements should also be tasty and satisfying to you.
The Bottom Line
Meal replacements take the guesswork out of eating healthy. If you need structure, consistency, and an easy routine, meals replacements might be your answer. Meal replacements are nutritious and can be substituted for two meals daily, so all you need is a sensible dinner. Fill half your plate with non-starchy vegetables, 1/4 with lean protein, and 1/4 with whole grain starches. To give you a simple routine: Breakfast: meal replacement plus fruit; Snack: One fruit serving; Lunch: meal replacement plus fruits or vegetables; Snack: one fruit or vegetable serving. Then, have a sensible dinner.
References
- American Dietetic Association: Evidence Analysis Library
- The Mayo Clinic: Weight Loss: Choosing a diet that's right for you
- "The American Society for Nutritional Sciences J. Nutr." Meal Replacements Are as Effective as Structured Weight-Loss Diets for Treating Obesity in Adults with Features of Metabolic Syndrome; Noakes, etc al.; August 2004
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