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Guide to Healthy Meal Replacements |
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Sometimes getting proper nutrition takes a backseat to a busy schedule. Health meal replacements can deliver balanced nutrition, vitamins, and minerals in place of a traditional meal when time is short. There are powder, ready-to-drink, and bar options, as well as meal replacement products specially designed for low-carb dieters and women. |
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Powders
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Meal replacement powders (MRP) are designed to be consumed in place of a meal, and generally contain 200-600 calories per serving. MRPs generally have a high protein content (20-55 grams), a high-to-moderate carbohydrate content, and a low fat content, along with various vitamins and minerals. MRPs are available in tubs of varying sizes, or in individually portioned packets for convenience. These powders are ideal for individuals who are short on time and cannot prepare a full meal, but want a proper balance of nutrients. MRPs are also a great post-workout meal for athletes or bodybuilders – just mix with water, juice or milk. Products to try: CHAMPION NUTRITION Ultramet, EAS Myoplex Deluxe Shake, LABRADA Lean Body Shake, MET-RX Meal Replacement Drink Mix, NATURE'S BEST Isopure Meal Replacement, TWINLAB MRP Nitrate3 Fuel |
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Ready to Drink (RTD) |
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RTD shakes are like MRPs but are already prepared and pre-portioned in individual cans or cartons. Products to try: EAS Myoplex Carb Control Ready To Drink (Formerly Carb Sense), ATKINS Advantage Ready to Drink Shake |
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Bars |
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There are many bars on the market that can be consumed in place of a meal. Look for bars that contain a decent amount of calories (200-400) and protein (15-30 grams), with a moderate amount of carbohydrates (25-40 grams) and a low amount of fat. Be aware that many bars contain saturated fat, which manufacturers add to enhance flavor. Also be sure to select a bar with vitamins and minerals if you are replacing a meal. Products to try: AMERICAN BODYBUILDING Steel Bar, BALANCE BAR Balance Bar Gold, CHEF JAY'S Tri-O-Plex Bar, EAS Myoplex Deluxe Bar, ISS RESEARCH Pro 42 Bar, MET-RX Big 100 Food Bar, MUSCLETECH Meso-Tech Bar, WORLDWIDE SPORTS Pure Protein Bar |
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Low Carb |
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Low carbohydrate meal replacement products are intended for individuals who wish to limit carbohydrate intake, usually for weight loss purposes. Low carb products typically have a high protein content, a low carbohydrate content (watch out for “net carbohydrates”), and a moderate-to-low fat content. Be aware that many manufacturers of low carb products use sugar alcohols which, although the body does not absorb them, may cause undesirable gastrointestinal discomfort in sensitive individuals. |
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Women (“Light” MRPs) |
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This category covers meal replacement products considered “light,” or lower in total calories than regular MRPs. Women have different caloric and nutritional needs than men, and these products are just right. The macronutrient profile is similar to regular MRPs (high-to-moderate protein, high-to-moderate carbohydrate, low fat), but the portion size and total number of calories is usually less. Plus, these products also contain healthy vitamins and minerals. |
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