Peter stretches and opens his eyes,

he has a rumbling in his tummy.

‘Good morning Peter,’ Mummy says,

‘Your breakfast is ready, and it’s yummy!’

Extra infoOur bodies need essential nutrients throughout the day and the night. Therefore, it is important to start the day, breaking the night’s fast, with a healthy and nutritious breakfast. A balanced breakfast provides the body’s essential nutrients.

Extra infoA good breakfast:• kick-starts the digestive system• provides energy to play, to grow, and to learn• provides nutrients your body needs

Peter knows that milk

is a healthy drink, of course.

‘But what else can help my body grow

as tall and strong as a horse?’

‘Why don’t you work it out?’ says Mummy,

‘Look at what you eat today.

What’s the perfect healthy plate,

to help you run and play?’

Extra infoA healthy breakfast could include, for example, wholegrain or non-sugary cereals such as muesli or porridge with milk, wholemeal bread with cheese, or fruit and yoghurt.

For breakfast, Peter has milk and bread,

with cheese that’s light and airy.

Cereals for bread grow in the ground,

and cows supply us with dairy.

Extra infoA child’s diet benefits from a variety of dairy products. Milk provides:• calcium for the maintenance of bones and the normal functioning of muscles • protein to support the maintenance of bones and muscles • vitamin B2 to help release energy and to support the maintenance of red blood cells It is recommended that children drink 2 glasses of skimmed milk per day.

Peter’s snack is a bowl of fruit,

it’s juicy and so sweet.

Kiwi, apple and watermelon too,

that really is a treat!

Extra infoFruit is a delicious snack, and it also contains important vitamins and minerals. Vegetables such as cucumber, cherry tomatoes, carrots and red bell pepper are also an easy alternative to give as a snack. Milk can also be given as a snack by itself.

Extra infoWhere possible choose low-fat meat options. Poultry (such as skinless chicken or turkey) and lean red meat are healthy meat options which are a good source of iron. Iron contributes to the normal functioning of red blood cells. Limit the addition of extra salt to foods and watch the salt content of ready-meals.

After learning spelling and then some maths,

Peter’s ready for his lunch.

Chicken noodles and vegetables on the side

provide the perfect crunch.

Grandma takes Peter down to the park,

they run, scoot around and play games.

They’re kicking the ball, they’re having such fun,

but Daddy is calling out their names.

Extra infoHaving physical exercise each day helps children (and adults) to stay healthy and fit. It can be spread throughout the day and does not have to be an organised sport. For example, physical exercise includes being active in the play garden after school, riding on a scooter after dinner, and playing ball with Grandma.

It’s time for dinner at the food court:

fish soup with vegetables and rice.

‘Can we have dessert please Mummy?

Cheng teng is oh-so-nice!’

Extra infoWhole grain food products like brown rice, whole grain noodles, pasta and bread are a healthy option because whole grain products provide fibre, vitamins and minerals.Try to limit children’s sugar intake, especially sweetened beverages.

Extra infoA healthy diet for children and adults includes a wide variety of foods from all food groups: whole grains, fruits and vegetables, meat, egg or fish, unsalted nuts, and dairy. Drinking enough water throughout the day is also important for keeping children hydrated.

Mummy asks, ‘So Peter, have you worked it out?’’

‘I think so,’ says Peter, ‘It’s great!

Lots of different types of food

are making Peter’s perfect plate.’

Peter spends a day working out what the perfect plate of food is to help him grow strong and healthy. What does he need to eat and drink to enable him to play and learn? From breakfast to lunch at school to dinner in the evening, Peter learns all about healthy eating throughout the day. Join Peter on his quest and discover what makes Peter’s perfect plate.

Peter’s Perfect Plate is a children’s book written in rhyme. The book focuses on eating a healthy and balanced diet during a child’s typical day. Each page contains extra information for adults. For personal nutritional advice, please contact a dietitian.

Peter’s Perfect Plate is published by Kinderboek op Maat and is an initiative from FrieslandCampina.

Concept: Fleur VerhoeffText: Jane Archer-WilmsIllustrations: Irene MulderGraphic design: Barbara van der Mast

© Kinderboek op Maat 2017