Brown
I AM often asked about meal replacements - whether they work or whether they are safe, et cetera. Meal replacements, as the name suggests, are powders or liquids designed to replace meals. Many persons replace one or two meals each day and then consume one regular meal. These concoctions are used, in general, by persons wanting to lose weight, but also by persons wanting to gain weight. Many popular brands exist on the market and your choice should depend on your goal, that is, whether you need to lose or gain weight.
These products should be nutritionally balanced, containing 20 to 25 per cent protein, multivitamins and minerals, fibre, fat and carbohydrate. Most meal replacements are between 200-400 calories per serving, so decide what you need nutritionally then choose one or formulate a recipe and then stick to it.
ADVANTAGES AND DISADVANTAGES
The advantage of these meals is that they are pre-prepared and the nutrient composi-tion and caloric content are usually standardised and therefore assist in weight management.
They usually suit individuals who lead a busy lifestyle, do not enjoy meal preparation and are not easily bored. Although various flavours are available, this way of having a meal can become quite boring in a short time with monotony in texture, flavour and variety. They can prove costly as well and are not sustainable; in fact, many persons tend to regain the weight lost when they return to eating regular meals, as they have not learnt the principles of portion control and healthy choices.
SMOOTHIES
For persons who have benefited from meal replacements and for others who would like to replace one or two meals on busy days, another popular option is home-made smoothies. The disadvantage with smoothies is that if you are not careful, they can be higher or lower in calories than you would like if you are tempted each time to add a little bit more or less of the ingredients. The advantage is that you have a wider variety in flavours and can save money while maintaining good nutrition.
For smoothies, you need liquid; depending on the consistency you like, it should be about 50 per cent liquid, which can be milk, soy, juice or water. Powdered soy or milk can be used, then water used as liquid. You can add fruit for fibre, carbohydrate, vitamins, vegetables, as well as nuts, flax seed or herbs; a small amount of oatmeal is a popular addition for carbohydrate. The composition should include protein, carbohydrate, small amounts of fat and a source of vitamins and minerals and the amounts used should depend on your caloric requirements. Fruits and or vegetables will usually add sweetness.
The flavours will vary depending on the ingredients added. This blend is a little less than two servings of carbohydrate. Experiment to find your desired consistency, flavour and formulation, and then record it. The advantage of the commercial preparation is that it is already done for you.
So what do I think about meal replacements? They certainly have their place and can assist with weight management, but there is a problem with their sustainability and (especially if you are like me), tend to become monotonous because of their lack of variety and texture.
