Rachel Binkley is a registered dietitian who helps individuals develop healthy habits that fit into their lifestyle. She recommends adequate intakes of all micronutrients to help prevent deficiency as well as chronic conditions that may arise. You can keep up with her recipes, lifestyle, and more on Instagram or her blog, S'more Satisfaction.
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Meal replacements are meant to be a quick and healthy alternative to eating a full meal, To make sure you get all the right nutrients, it's important to check the labels to see what the drink or powder includes.
Unlike some other health foods, however, you’re going to be hard-pressed to find a meal replacement shake that only has whole food ingredients - though they do exist. That’s because these shakes often include vitamin mixes and protein powders to make them more balanced.
When it comes to meal replacement shakes, it’s best not to be too afraid of some scientific-sounding ingredients like potassium chloride, which is used to prevent low levels of potassium in your blood, or ferric orthophosphate, an iron supplement.
Some particular ingredients to avoid include added sugar, artificial flavors or dyes, and preservatives. Of course, if you have any dietary restrictions look out for those ingredients as well.
When it comes to figuring out what kind of calorie count you’re looking for, you also want to consider your goals. While higher calorie shakes might keep you full longer, if weight loss is your goal there are also lower calorie shakes to choose from.
Meal replacement shakes generally range from 100-400 calories per serving, so decide where you want yours to fall in that range.
An iron deficiency can result in various auto-immune disorders, magnesium keeps your nerves and muscles strong and healthy, zinc supports your immune system and helps convert food to energy, while folate combats inflammation and helps to regulate your mood.
If possible, find a shake with a solid balance and range of these vitamins and minerals. 12 is a good number to aim for—and make sure you check that you’re meeting your daily requirements; the nutrition facts should list the percentage of DV the shake will help you meet.
Making healthy choices isn't as hard as you think - there are plenty of ways to find easy replacements for snacks, drinks, and spreads. If you need a little help choosing, though, take a look at some of the articles below.
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