A meal replacement is a prepared product, such as a bar, shake or powder, you can substitute for a regular meal. Available in various forms, these products are intended to provide healthy amounts of vitamins, minerals and nutrients to make up for those you don't get by eating a normal meal. However, not all replacements are created equal. In fact, some are not healthy at all. Therefore, it's important to check out the nutrition facts and read labels carefully before selecting a meal replacement option.
Forms
The most common meal replacements come in the form of bars, shakes and powders, each of which has its own pros and cons. A bar can be satisfying, if you don't like the idea of drinking your meals; however, it's also one of the most expensive choices, costing up to $1 or more than other options per portion. Commercial shakes and packaged drinks are convenient, but they're not always healthy or made from natural ingredients. You must also refrigerate them and make sure to consume them within a week or two after purchase. To get the most nutritious commercial drinks, read nutrition labels and pick those with the most vitamins, minerals and nutrients and least amount of sugar. Although powders are often the most affordable option, they also tend to have the least taste -- plus you have to mix them yourself.
Calories
Take into account the number of calories each meal replacement offers per serving. Especially if your goal is weight loss, you'll need to reduce your daily calorie totals by using a substitute. Therefore, it's important the replacement contains fewer calories than you'd otherwise eat. Conversely, if your goal is healthy weight gain, you want to seek out a substitute that contains a high number of calories and nutrients but will not keep you full for longer than a few hours. As a meal replacement for weight loss, try a smoothie with natural ingredients that contains between 250 and 350 calories. For weight gain, a meal replacement drink or bar should contain calorie-dense ingredients, such as nut butter or ground flax, with a total calorie count of 600 or more.
Nutrition Information
The nutrition facts and ingredients of a product are just as important as its calorie count. The healthiest choices are made with natural ingredients, such as whole fruits and vegetables, nonfat yogurt, skim milk and nut butter or wheat germ. These selections also contain high amounts of protein, fiber, vitamins and minerals and low amounts of added sugar, saturated fat, cholesterol and sodium. A typical fiber bar, for example, contains about 350 calories, 5 g protein, 10 g fat, 70 g carbohydrates, 22.5 g fiber and 25 g sugar per 100 g serving, according to the USDA. In contrast, a milk chocolate Slim-Fast shake has 190 calories, 6 g fat, 25 g carbohydrates, 5 g fiber, 10 g protein and 18 g sugar per can.
Considerations
There's no guarantee that buying and using meal replacements will help you lose or gain weight -- or accomplish any other health goals for that matter. Board-certified public health and preventive care expert Dr. Monica Zangwill points out that most meal replacement products are classified as "dietary supplements" by the government, so they are not subject to the same health regulations as other foods. That means their manufacturers or labels may make product claims that are not necessarily backed by scientific research. Some products might even produce negative health effects in certain individuals. Rather than falling for questionable claims, it can be healthiest to simply make your own shakes, bars and meal replacements at home. Before you begin using any kind of meal replacement; however, get approval from your doctor or a registered dietitian.
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