Meal Replacements

by kelsey | Apr 2, 2015 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health

I often get asked about meal replacements such as Boost, Atkins, Slim Fast, Ideal Protein, etc. Are they good? Should I use them? What kind? etc… Our friends at County Fair Foods have a new supply of meal replacement and supplement products so we thought it was fitting to discuss this hot topic with everyone!

The Academy of Nutrition and Dietetics does approve the use of meal replacements for weight loss efforts: “Several studies comparing isocaloric diets have shown an equivalent or greater weight loss efficacy with structured meal replacement plans, compared to reduced calorie diet treatments. One or two daily vitamin- and mineral-fortified meal replacements, supplemented with self-selected meals and snacks, may be a successful weight loss and weight maintenance strategy for overweight and obese adults who have difficulty with self-selection of food and portion control.” (http://www.andeal.org/topic.cfm?cat=2886&conclusion_statement_id=250237&highlight=meal%20replacements&home=1).

The key words are one or two replacements/day, not your whole day and paired up with a well-balanced, calorie reduced diet. I typically recommend the use of these for the meal when the individual is on the run the most. Sometimes you are rushed in the morning to get to work or school and don’t have time for breakfast, in this case, a meal replacement may be a good idea…or maybe it’s lunch as you only get a short break and a meal replacement might fit in well here. The biggest thing to remember is you are drinking your meal, not eating it. Some people are truly satisfied this way and others are not. Personally, I do not use meal replacements because I know I need to “eat” my food to be satisfied rather than “drink” them…when I drink something, I feel like I still need to eat thus a meal replacement would only add more calories! Another reason why I don’t do meal replacements is I prefer real food. I would rather eat whole food than drink a supplement….but that’s just me.One more thing to consider is they are typically around 150-200 calories. This may not be enough for a meal, so you may consider adding a piece of fruit, salad, or yogurt to it to give you a little more substance.

Meal replacements do have a place in our society for helping people manage their weight, but there are many kinds so it’s important to check out the ingredients, nutrients, and prices. If you notice a really long ingredient list, there is more “stuff” added to the product and then you need to consider if you really need all of that extra “stuff.” Some ingredients can affect your body in certain ways, so you may need to check with your physician, pharmacist, or dietitian to ensure it is safe to consume. Costs also makes a difference. You have to remember that these companies are trying to make money off of you, so consider cost and value when you make your selection. In addition, it’s important to consider that a well balanced, portion controlled, healthy meal of real food can be cheaper than some supplement drinks!

You can choose an already made drink like the ones pictured above from Aisle 5 in County Fair Foods or you can make your own using protein powder, which they also carry. You can mix the protein powder with milk and drink or you can make a smoothie with it as well. Smoothies are a great way to get more fruits and vegetables into your daily intake along with the protein!

Below is a chart Alex Loes, SDSU Dietetic Student made for me to compare the various choices. I hope this helps you, but if you have any specific questions regarding choices, selections, or even disease states and the use of these, don’t hesitate to contact me. I’m here to help you as your credible and reliable nutrition information source!
-Kelsey Raml, MS, RD, LN