Eastern Road Pharmacy has been a trusted part of the Shepparton community since 1979. We are open 6 days a week from to be here when you need us the most. You can always speak with a pharmacist at Shepparton Amcal Pharmacy.
Eastern Road Pharmacy
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Eastern Road Pharmacy
101A Eastern Road, Turramurra, NSW, 2074
The vital components found in food are protein, fat, carbohydrate, vitamins, minerals, water and fibre.
These essential nutrients are known as either macronutrients or micronutrients.
Macronutrients are the carbohydrates, proteins and fats which supply us energy and the building blocks of our tissues.
Most people know about carbohydrates and there's more of that another time.
Let's look at protein and fat macronutrients briefly.
Our pharmacists supporting you to be at your best possible health!
Let's talk Protein!
Protein
Next to water, protein is the most plentiful substance in the body.
Its primary importance is in the growth and development of all body tissues, especially muscles, including the heart.
It is also used for the formation of hormones.
Protein can come from many sources, yet in Australia, one of the main sources is from meat.
Even with lean meat, the body does not need much to function and perform at an optimal level.
Eating small amounts of high-quality meat and non-fat dairy products will provide the body with all the protein, iron and calcium needed - without overloading the body with fat.
During digestion, the larger molecules of proteins are broken down into simpler units called amino acids, which are needed for the synthesis of body proteins and many other tissue constituents.
Amino Acids
The body breaks down large protein molecules into amino acids during digestion.
They are responsible for growth and development of muscle, and the formation of hormones.
Essential amino acids - cannot be made by the body, must come from dietry intake
Non-essential amino acids - the body is able to produce them itself
Stoking The Fire.
Using the fire analogy, protein is like leaves and are a 'stand-by' fuel to the body rather than a preferred choice.
When leaves are put on a fire they tend to create lots of smoke but not much flame or heat.
Similarily, the human body burns proteins only when carbohydrate stores are low and your are not burning fats.
Protein occurs in all living cells.
Amino acids, assembled in long chains, are the building blocks of protein.
The sequence of the 20 amino acids is important.
For instance, the human insulin protein is composed of 110 amino acids to make the complete hormone.
The final shape of a mature protein often reflects its function or purpose in our body.
As a reference, the body of a 76kg man contains about 12kg of protein.
Nearly half of this protein is present as skeletal muscle, while the other structural tissues such as blood and skin contain about 15%.
Bone, organ weight, collagen and haemoglobin (red blood cells) account for almost the remainder of the body's total protein content.
Proteins are found in both animal and plant foods.
Nutritional deficiencies occur when protein is <10% of total energy intake.
There is a wide variation in dietry protein intake, to which the body is able to adapt over a few days.
However, severe disease states or fasting can cause substantial body protein losses as energy needs take priority.
Insufficent protein in the diet can lead to weight changes, lost energy, muscle wasting, oedema, changes in your immune system.
Protein deficiency affects all organs including the developing brain (Pollitt 2000), as well as the immune system (Bistrian 1990) and gut mucosal function (Reynolds et al 1996).
Good Health Tips - Protein
Recommended daily dietry intake of protein in Australia
The recommended dietry intake (RDI) is about 1 gram per kilogram of body weight per day.
People who have had severe infections or surgery may require additional protein.
Eating small amounts of high-quality meat and non-fat dairy products will provide the body with the necessary amounts of protein, iron and calcium - without overloading with fat.
Adults older than 53 years appeared to have 25% higher requirements for maintenance than younger adults in an analysis by Rand et al (2003).
For this reason, adults >70 years have requirements increased by 25% over that of younger adults.
Fats, Lipids, and Cholesterol
Lipids are simply dietry fats, the most concentrated energy source.
Fats in the diet are essential for many body processes, but should be kept to approximately 20% of the total calorie intake - a careful balance.
Saturated Fats - found in meat, eggs, cheese, cream and coconut.
The body cannot break them down and uses them effectively.
Unsaturated Fats - found in nuts, seeds, legumes, whole grains, and fish.
The body can break them down into smaller units and rebuild the lipids into useable parts.
Referring again to the fire analogy, fat supplies, like logs on a fire, are difficult to ignite.
Once you stoke up the fire and the logs start to burn, they provide efficient and effective fuel.
If the fire dies down, however, you need to add a bit more kindling (like carbohydrates) to re-ignite the logs and maintain heat and light.
Why is this important for your health?
Much is known about fat and our health.
For instance, one study looked at the years of life lost from being overweight or obese at the age of 40.
Years of life lost just being too overweight and particularly carrying fat around the middle area (which is often fat around the organs themselves).
For those at age 40 who were overweight with a body mass index (BMI) between 25-29.9 - the research shows that they lose on average 3.2 years of life.
TIPS FOR FOOD GUIDING PRINCIPLES
1. Eat plenty of vegetables, legumes and fruits.
Of course many of these foods are low in kilojoules, high in dietry fibre, full of vitamins and minerals and good sources of potassium and many of them, the legumes and fruits are low GI.
2. Eat quality cereals - preferably the wholegrain and those with the low glycaemia index.
3. Quality protein sources like lean meat, fish three times weekly, poultry and/or other protein alternatives.
4. Low fat dairy foods of all types are basically good, including in children over the age of 2 years.
5. Most importantly, people need to drink water to quench their thirst.
Really we don't need to have soft drinks or juices or any other sort of sweetened or flavours beverages.
Water is best.
The other side of the coin is those things that we should be doing less of.
Look to:
1. Limit the saturated fat and moderating the total fat intake - so less of those take-aways and fast foods and snack foods.
2. Choose foods low in salts.
The main sources of salt in the Australian diet are actually breads and cereals and dairy foods like cheese.
3. Limiting alcohol intake.
Refer to www.alcohol.gov.au for specific recommendations.
The kilojoules in a standard drink of alcohol is much higher than that of soft drink of juice.
4. Minimise or avoid refined carbohydrates like highly refined white flours, white breads or added sugars.
Where to locate
Eastern Road Pharmacy
101A Eastern Road, Turramurra, NSW, 2074
8.00am - 5.30pm
8.00am - 5.30pm
8.00am - 5.30pm
8.00am - 5.30pm
8.00am - 5.30pm
8.30am - 1.00pm
CLOSED
CLOSED
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Opening Hours
101A Eastern Road, Turramurra, NSW, 2074
