Tips: How to Select the Right Meal Replacement

So many brands and types of meal replacements are on the market shelves, I couldn't begin to list them — and anyway, these products are always changing.

If you‘re wondering whether you should try some of these bars, shakes, puddings, or soups to help you lose weight, here are a few things you should consider.

-Become a label reader and compare the nutrients in the various products.
-When reading labels, first find out how many servings are in the entire package. Sometimes, a good-sized package that feels pretty hefty will turn out to contain just a few servings.
-Some other things to find out from the label:

Calories.
Each meal replacement should contain between 200 and 300 calories. Less than 200 calories, and you won't feel full; you'll likely want to eat more. On the other hand, if one meal replacement provides more than 300 calories, make sure that the rest of your daily calorie intake stays within your goal.

Protein.
Aim for at least 12 grams of protein in each replacement meal. Protein helps to keep you feeling full longer.

Fiber.
To be considered high in fiber, a product must contain 5 grams or more. Fiber promotes healthy digestion and helps you feel full.

Fat.
Avoid products that contain saturated or trans fats, and look for total fat to be around 8 grams.

Sugar.
Generally speaking, the lower the better. Be aware of sugar alcohols as well, which can cause some digestive problems if consumed in large amounts.

Vitamins and minerals.
Look for a product that contains 50 to 100 percent of the Dietary Reference Intake.
If you do decide to try a meal replacement program, do some comparison shopping and make smart choices. Consult with your physician and a registered dietitian about designing a specific eating plan for you.