Amy Autuori, RD, LDN
The fast paced lifestyle that many of us lead is causing a rapid increase in the consumption and dependence of meal replacement bars. Popularity has grown due to the need for portable, convenient, shelf stable items that we can enjoy when sitting down for a meal is not an option. While there are some benefits to occasionally turning to a meal replacement bar for nourishment be careful not to make it a daily habit.
Some bars on the market may provide upwards of 400 calories per serving while sporting names like “almond fudge brownie” or “cookie caramel crunch”. When viewing such an item, I have to wonder; “Are people are trying to truly replace a meal, or sneak in a dessert?”
So, what is the best approach to conquer these bars? Dismiss the catchy names and flashy wrapping and turn the bar over to view the nutrition fact label. This is the only way you can make the best decision. Avoid bars that contain excessive ingredients. Choose a bar that contains complex carbohydrates, such as whole grains; a small amount of added fat and sugar, and a moderate amount of protein. Avoid bars that have syrups listed as their first three ingredients. Reading the back of the label should not be reminiscent of a high school chemistry class.
"There is no true meal replacement. The best option is to sit down and try to have a simple meal."
What to look for in a meal replacement bar:
- Calories: If the bar is counting as a meal choose one that is 250-300 calories per serving.
- Protein: Look for bars that contain 10-15 grams of protein.
- Fat: Choose one that is 7 grams of fat or less. Avoid products that contain trans fats and limit your intake of saturated fat.
- Fiber: Be wary of high fiber bars that are marketed to provide “35% of your daily fiber intake”. Sometimes too much fiber can cause gastrointestinal distress. The safe bet is to aim for a bar that has 3-5 grams of fiber per serving.
- Vitamins & Minerals: Choose a bar that is fortified with a third of your daily vitamins and minerals.
There is no true meal replacement. The best option is to sit down and try to have a simple meal. There are many healthier options that are portable, convenient and shelf stable. Try fresh fruit such as apples, oranges, or bananas. Plan ahead for the week and prepare graham crackers with peanut butter or fresh veggies such as carrots, celery and sugar snap peas. Low-fat yogurt is a great grab and go snack and it is also an excellent source of calcium. These options are not only lower in calories but more affordable than those costly bars. Whole foods are the best choice. Meal replacement bars should be treated as the last resort.
Amy Autuori is a Registered Dietitian for Sodexo at Memorial Health Care Systems in Chattanooga, Tennessee.
