The Role of Venison in a Healthy Diet

TENDER FARM-RAISED

NUTRITIONAL CHARACTERISTICS OF FARM-RAISED VENISON AND ITS CONTRIBUTION TO A HEALTHY NEW ZEALAND DIET

Farm-raised venison is one of New Zealand’s premium foods and comes with the assurance that the deer are grass-fed, and free of hormones, antibiotics and growth promotants.

In addition, farm-raised venison is processed in accordance with international standards for hygiene, traceability and food safety.

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The nutritional composition of venison Lean venison is a healthy food that is low in fat, saturated fatty acids and cholesterol, and high in protein, vitamins and minerals, particularly iron. The nutritional composition of venison is shown in the table on the opposite page.

Protein Protein is required for the growth and repair of body tissues. Venison is an excellent source of high biological value protein, with a 100g portion of cooked meat providing 28-35g protein.

Fat and saturated fatty acids A major health concern for adults in Western countries is excessive intake of dietary fat, and in particular, saturated fatty acids (SFA)1.

‘Protein is required for the growth and repair of body tissues’

Venison is very low in fat, making it an ideal meat to include in a healthy New Zealand diet. Many cuts of venison contain less than 2% fat (and less than 1% SFA) and even venison mince contains less than 4% fat (and less than 2% SFA).

B Vitamins B vitamins are important for metabolic reactions within the body. Venison is a good source of B vitamins, particularly vitamin B12. A 100g portion of cooked venison provides over half of the daily requirement for vitamin B12.

Venison is also a source of the vitamins thiamin, riboflavin, niacin and vitamin B6.

Minerals Iron Iron is a component of haemaglobin, myoglobin, cytochromes and enzymes involved in redox reactions2. Iron is also important for early cognitive development3.

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Iron deficiency is prevalent in New Zealand among infants and young children4,5 adolescent girls (especially M aori, Pacific Islanders and 6 Asians) and women of childbearing age7. Deficiency of iron can lead to symptoms of fatigue, impaired immunity, delayed psychomotor development in infants and impaired cognitive function2.

Venison is one of the best dietary sources of iron, with the iron present in the haem form, which is easily absorbed by the body. Also, the protein in the meat can enhance the absorption of non-haem iron, found in vegetables and cereals, if they are eaten at the same time8.

Zinc Venison is also a good source of zinc. Zinc is a component of various enzymes and is important for a healthy immune system2.

A 100g portion of cooked venison provides over a quarter of our daily requirements. The zinc in venison is well absorbed by the body.

Selenium Venison provides some selenium, which is essential for a healthy immune system9,10 and for thyroid hormone metabolism2.

Selenium may also be anti-carcinogenic11.

Nutritional composition of raw and cooked venison per 100g Diced

Medallion Leg

Mince

Stir Fry

Nutrient

COOKED

RAW

COOKED

RAW

COOKED

RAW

COOKED

RAW

Energy (kJ)

532

409

542

451

637

461

645

433

Energy (kcal)

127

98

130

108

153

110

154

104

Protein (g)

28.0

22.0

28.7

23.5

29.8

21.0

35.2

23.6

Fat (g)

1.7

1.1

1.7

1.5

3.7

2.9

1.5

1.1

80.3

63.0

74.5

61.0

93.7

66.0

89.7

60.0

Saturated fatty acids (g)

0.7

0.5

0.7

0.7

2.0

1.6

0.6

0.4

Monounsaturated fatty acids (g)

0.5

0.3

0.5

0.4

1.0

0.8

0.4

0.3

Polyunsaturated fatty acids (g)

0.2

0.2

0.2

0.2

0.2

0.2

0.2

0.1

Iron (mg)

3.8

3.1

4.8

4.1

4.1

2.9

5.1

3.6

Zinc (mg)

5.6

4.4

4.4

3.6

7.8

5.5

4.8

3.2

Selenium (µg)

8.5

6.7

17.7

14.5

9.9

7.0

8.4

5.6

Thiamin (mg)

0.2

0.2

0.2

0.3

0.1

0.1

0.3

0.2

Riboflavin (mg)

0.5

0.5

0.6

0.6

0.3

0.2

0.6

0.5

Niacin (mg)

6.3

6.2

6.2

6.3

4.9

3.8

6.2

5.2

Vitamin B6 (µg)

0.3

0.4

0.3

0.4

0.2

0.3

0.3

0.4

Vitamin B12 (µg)

1.6

1.6

1.9

1.9

2.4

2.3

2.0

1.6

Cholesterol (mg)

SOURCE: McLaughlin J & Mishra S. Nutritional content of retail venison meat cuts. The New Zealand Institute for Crop and Food Research Ltd, November 2006. Unpublished data.

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Venison – the healthy choice for the whole family.

Venison can form part of a healthy meal for all members of the family, alongside plentiful amounts of vegetables or salad, and bread or cereals (such as rice or pasta).

Infants and toddlers Infants and toddlers experience rapid growth, and as such, nutrient needs are high. Venison is a great food for infants and toddlers. Packed full of nutrients, it can provide high quality protein for growth, along with B vitamins, iron and zinc. Ensuring adequate iron and zinc intakes is particularly important in this age group to promote optimal development.

Once an infant is around 6 months of age, purĂŠed meat such as venison can be introduced. The infant can progress on to finely-chopped tender meat as swallowing skills develop12.

A toddler’s need for iron is relatively high, yet few iron-rich foods may be consumed13. Venison is an ideal food for young children, given its iron content.

Pregnant women Iron requirements increase significantly during pregnancy, with the recommended daily intake rising to 27mg/day2. To ensure adequate iron intake during pregnancy, at least two servings a day of ironcontaining foods should be consumed14.

Venison, as one of the richest dietary sources of iron, can make a significant contribution to iron intakes among pregnant women.

As people get older, nutrient dense foods become more important in the diet. Venison can make a useful contribution to intakes of these vitamins.

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Healthy adults The Ministry of Health’s Food and Nutrition Guidelines for Healthy Adults recommend maintaining a healthy body weight, eating a balanced diet that includes a variety of nutritious foods, and taking regular physical activity. Consumption of plentiful amounts of fruits, vegetables, breads and cereals is recommended, along with lower fat dairy products and lean meat and alternatives. Intake of fat, salt, sugar and alcohol should be limited1.

Venison is low in fat and SFA, and is highly nutritious, so can form part of a balanced diet for healthy adults.

Older people As people get older, nutrient dense foods become more important in the diet, particularly if there is a decline in appetite and as a result a reduction in the quantity of food consumed. Requirements for thiamin and vitamins B6 and B12 tend to be higher in older people15 and venison can make a useful contribution to intakes of these vitamins.

Recent evidence suggests that protein may be beneficial during weight loss, promoting satiety, suppressing food intake, maintaining lean body mass, and

Coronary Heart Disease

stimulating metabolic and

Dietary modification is important for the prevention and treatment of coronary heart disease1. In particular, it is important to consume a diet low in fat, and especially SFA, in order to lower blood levels of total and LDL cholesterol16,17.

physiological responses involved in food intake regulation22.

A review of studies on meat consumption and CHD risk found substantial evidence that lean meat does not raise blood total and LDL cholesterol levels, as long as the overall diet is low in fat and SFA18. Venison is very low in fat and SFA, so is an ideal meat for those on a cholesterollowering diet.

Concerns that the iron in meat may increase oxidative stress are unfounded. A recent study, which investigated the effects of lean red meat consumption on markers of oxidative stress and inflammation found no elevation among the meat-eaters19.

For those at high risk of cardiovascular disease, the New Zealand Heart Foundation recommends that small or moderate servings of lean meat can be included as part of a normal varied diet, providing the diet is balanced with large servings of vegetables20.

Venison: the healthy choice for the family 5

Obesity Obesity in New Zealand is a significant problem, with one adult in three overweight and a further one in four obese. Among children, one in five is overweight and a further one in twelve is obese21.

‘Venison is low in fat and can be a useful part of a weightducing diet reducing diet’

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A D AY IN G S SERV AND U IT S OF FR ABLES T E VEG

Venison is low in fat and can, therefore, be a useful part of a weightreducing diet. It is also a good source of protein. Recent evidence suggests that protein may be beneficial during weight loss, promoting satiety, suppressing food intake, maintaining lean body mass, and stimulating metabolic and physiological responses involved in food intake regulation22.

Cancer Some studies have suggested a link between high intakes of red and processed meat and colorectal cancer23. However, there are multiple causes of cancer and separating the effects of individual foods is extremely complicated24.

The recent World Cancer Research Fund (WCRF)25 report has recommended that to reduce risk of cancer it is important to maintain a healthy body weight, be physically active as part of every day life and to limit consumption of high energy foods. We should also eat at least five servings a day of non-starchy fruits and vegetables, and should consume unprocessed cereals and pulses with every meal. For those who eat red meat, an intake of up to 500g per week is recommended.

Consuming moderate amounts of lean venison as part of a healthy diet, alongside lots of vegetables and unprocessed cereals will not increase the risk of colorectal cancer.

Lean venison is a healthy option; it is low in fat, SFA and cholesterol, and is a good source of protein, vitamins and minerals. Venison is an ideal choice to help meet the nutrition needs of the whole family and can be a useful part of a cholesterol-lowering or weight-reducing diet.

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Like other meat, venison is a potential source of toxoplasmosis, which can be harmful to unborn babies and those with weakened immune systems. Like other meat, venison should not be eaten raw during pregnancy or by people with weakened immune systems.

1. Ministry of Health. Food and Nutrition Guidelines for Healthy Adults: A Background Paper. Wellington: Ministry of Health, 2003.

14. Ministry of Health. Food and Nutrition Guidelines for Healthy Pregnant and Breastfeeding Women: A Background Paper.

Wellington: Ministry of Health, 2006.

2. National Health and Medical Research Council (NHMRC).

Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes. Canberra: NHMRC, Wellington: Ministry of Health, 2006.

15. Ministry of Health. Food and Nutrition Guidelines for Healthy Older People: A Background Paper. Wellington: Ministry of Health, 1996.

3. Lozoff B, Jimenez E, Hagan J, et al. Poorer behavioral and developmental outcome more than 10 years after treatment for iron deficiency anemia in infancy.

Pediatrics, 2000; 105 (4): 51- 61.

4. Soh P, Ferguson EL, McKenzie JE, Homs MY, Gibson RS. Iron deficiency and risk factors for lower iron stores in 6-24-month-old New Zealanders. Eur J Clin Nutr, 2004; 58:71-79.

5. Grant CC, Wall CR, Brunt D, et al. Population prevalence and risk factors for iron deficiency in Auckland, New Zealand. J Paediatr Child Health, 2007b; 43: 532-538.

6. Schaaf D, Scragg R, Metcalf P, et al. Prevalence of iron deficiency in Auckland high school students.

NZ Med J, 2000; 113: 347-350.

7. Ferguson EL, Morison IM, Faed JM, et al. Dietary iron intakes and biochemical iron status of 15-49 year old women in New Zealand: is there a cause for concern?

NZ Med J, 2001; 114: 134-8.

8. Hurrell RF, Reddy MB, Juillerat M, Cook JD. Meat protein fractions enhance non-heme iron absorption in humans.

J Nutr, 2006; 136: 2808-2812.

16. National Heart Foundation. Dietary fats: an evidencebased nutrition statement from the National Heart Foundation’s Nutrition Advisory Committee. Auckland: National Heart Foundation, 1999.

17. British Nutrition Foundation. Cardiovascular Disease: diet, nutrition and emerging risk factors. London: Blackwell Publishing, 2005.

18. Li D, Siriamornpun S, Wahlqvist ML, Mann NJ, Sinclair AJ. Lean meat and heart health.

Asia Pac J Clin Nutr, 2005;14(2):113-9.

19. Hodgson JM, Ward NC, Burke V, et al. Increased lean red meat intake does not elevate markers of oxidative stress and inflammation in humans.

J Nutr, 2007; 137: 363-367.

20. National Heart Foundation. Red meat and poultry: an evidence-based nutrition statement from the National Heart Foundation’s Nutrition Advisory Committee.

Auckland: National Heart Foundation, 1999.

21. Ministry of Health. A Portrait of Health. Key Results of the 2006/7 New Zealand Health Survey.

Wellington: Ministry of Health, 2008.

9. Arthur JR, McKenzie RC, Beckett GJ. Selenium in the immune system. J Nutr, 2003; 133: 1457S-1459S.

22. Anderson GH, Moore SE. Dietary proteins in the regulation of food intake and body weight in humans.

J Nutr, 2004; 134: 974S-979S.

10. Broome CS, McArdle F, Kyle JAM, et al. An increase in selenium intake improves immune function and poliovirus handling in adults with marginal selenium status.

Am J Clin Nutr, 2004; 80: 154-162.

23. Norat T, Bingham S, Ferrari P, et al. Meat, fish, and colorectal cancer risk: the European Prospective Investigation into Cancer and Nutrition. J Natl Cancer Inst, 2005; 97: 906-916.

11. Combs GK. Current evidence and research needs to support a heath claim for selenium and cancer prevention.

J Nutr, 2005; 135: 343-347.

24. Boyle P, Boffetta P, Autier P. Diet, nutrition and cancer: public, media and scientific confusion. Ann Oncol, 2008; 19: 1665-1667.

12. Ministry of Health. Food and Nutrition Guidelines for Healthy Infants and Toddlers (aged 0 -2 years): A Background Paper.

Wellington: Ministry of Health, 2008.

25. World Cancer Research Fund (WCRF) and American Institute for Cancer Research (AICR). Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective. Washington DC: AICR, 2007.

13. Ministry of Health. Food and Nutrition Guidelines for Healthy Children aged 2 -12 Years: A Background Paper.

Wellington: Ministry of Health, 1997.

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SERVES

4

Venison ragout with seasonal vegetables & raspberry peppercorn jus Ingredients 450g of diced venison

1 tsp tomato paste

12 asparagus spears blanched and refreshed

1 tsp crushed peppercorns

12 spring carrots blanched and refreshed

1 tbsp chopped parsley

½ small onion diced finely 2 cloves of garlic crushed 1 cup peas

150mls meat stock 1 tsp thyme 2 tbsp grapeseed oil for cooking 1 cup raspberries

Method 1. Season the venison.

2. Heat the oil in a heavy casserole dish and sear until well coloured over high heat. Add the onion and garlic and sautĂŠ until soft.

3. Add the tomato paste and the stock, reduce to a simmer and cook covered for 40 minutes.

4. Just prior to serving add the remaining vegetables and fold through the raspberries. Optional: garnish with a few peels of crispy fried Kumara or parsnip.

Nutrient composition per portion (excluding garnish) Energy (kJ) Protein (g)

Amount per serve

8

1125

31.0

Fat (g)

9.0

Saturated fatty acids (g) Iron (mg)

3.2

6.0

SERVES

4

Chilli rubbed venison medallions Ingredients: 500g medallions

Chilli Rub:

1 cup asparagus

2 tbsp smoked paprika

1 cup snow peas

½ tsp cumin powder

1 cup broccoli

½ tsp coriander powder

½ cup carrots

½ tsp black pepper

½ cup green beans

¼ tsp chilli powder

1 tsp cooking oil

¼ tsp dried oregano 2 tbsp vegetable oil ¼ tsp sea salt flakes

Method: 1. Mix the rub ingredients together and then massage over the venison medallions. Let sit for 5 – 10 minutes.

2. Fry the venison steaks in hot oil until medium rare, being soft and pink on the inside.

3. Rest for 5 minutes before serving with plentiful seasonal steamed vegetables and a splash of your favourite barbeque sauce.

Nutrient composition per portion Energy (kJ) Protein (g)

Amount per serve

1100

34.9

Fat (g)

10.7

Saturated fatty acids (g) Iron (mg)

3.9

8.0

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For more information visit: www.nzvenison.com Deer Industry New Zealand Phone: 04 473 4500