The desire for convenience and efficiency has changed the way we look at meal replacements. Originally developed to deliver nutrients and calories to patients dealing with serious illness, meal replacements have evolved to be marketed as a time-saving alternative to preparing a full meal; a simplified option to adopt low-carb, low-sugar, or plant-based diets; and as a mechanism to assist with weight loss. According to Healthline, a continued emphasis on convenience and a trend toward a flexitarian (more plant-based) approach to meal planning are hot trends in 2021. At the same time, surveys show that more people are interested in healthy nutrition for themselves and their families.
Meal Replacements and Weight Loss
There are a host of studies that show that meal replacements are effective for people who want to lose weight. However, their effect is small. A meta-analysis in Obesity Review showed “in people assigned to a diet incorporating MR (meal replacement), the mean difference was −1.44 kg (−2.48 to −0.39 kg; I2 = 38%) (3.17lbs) compared with alternative kinds of diets.” And there is no standard definition of the nutrition composition of meal replacements.
For certain individuals who have been trying to lose weight without success, giving them a way to see progress quickly can be motivating. Meal replacements are structured, and they remove the anxiety of planning meals that are lower in calories, nutritionally dense, and taste good. However, they are ultra-processed, come in desert-type flavors, and do not teach the skills needed to succeed with weight maintenance in the long run. This can be a problem when it comes to weaning off the meal replacement and onto real food. Unless the client is interested in using the meal replacement as a permanent solution, it is important to discuss how the transition to real food will be accomplished.
A Quick Solution to Hunger
Meal replacements can be a reasonable alternative for people who want to use them on an occasional basis when things get hectic. A meal replacement is often a better choice than a cheeseburger from a fast-food establishment or a package of cheese doodles. However, there are other ways to deal with time crunch problems. Making lunch the night before or preparing food in bulk on weekends works well for many people and, if finances allow, there are healthful, real-food items that can be purchased.
The following suggestions for breakfast or lunch are quick, easy, nutritious, and moderate in calories:
- whole-grain toast with almond butter and a piece of fruit
- vegetable or bean soup with low-fat cheese topping and whole grain bread
- plain low-fat Greek yogurt with fruit and walnuts
- an egg microwaved in a mug with vegetables and vegan or low-fat regular cheese
Meals should contain at least three of the food groups, with one being a vegetable or fruit. Variety is a plus, but it is not a requirement for healthy eating. If a meal is balanced and healthy there is nothing wrong with eating it regularly.
In general, when recommending or choosing a meal replacement product, remember it should have at least 250 calories. Products with 180-200 calories are fine if they are supplemented with healthful snacks. Make sure the choice contains at least 1/3 of the recommended daily allowance for micronutrients, is low in added sugars, salt, and saturated fat, and has at least five grams of fiber.
Balanced Nutrition for the Long-Haul
While meal replacements can be a helpful tool for weight loss or as a quick and easy substitute for a meal when time is short, helping patients develop a sustainable approach to meal planning is essential to their long-term health and wellness. Silver Fern offers a Meal Planning Module in each of its chronic disease and disease prevention programs. If you are working with patients who are interested in adjusting their diet to lose weight, improve condition management, prevent disease progression, or improve overall health, Silver Fern’s research-based Meal Plan Module can help by quickly uncovering the patient’s current behaviors and goals, and the barriers they are experiencing. The module then offers research-based suggestions for care plan steps, resources, and referrals that align with the patient’s individual responses.