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Healthy Eating/Wellness: Balanced Food Plan (Rule of Threes) (264)

Healthy Eating/Wellness: Balanced Food Plan (Rule of Threes) (264) - Clinical Hub, Patient Education, Health and Nutrition Facts For You, Nutrition


Balanced Food Plan (Rule of Threes)

The Rule of Threes
ξ Eat 3 meals and up to 3 snacks every day
ξ Eat at least every 3 hours
ξ Eat at least 3 food groups per meal

Tips to make it work
1) Set a time for your meals and snacks and try to stick to it.
2) Plan ahead; grocery shop with a list, pack food for work or school.
3) Work with your dietitian to adjust your plan based on what your body needs.

Food Group Suggestions How much to eat at meals and snacks
bread, crackers, rice, potatoes, pasta, corn, cereal,
bagels, tortilla, granola

about 1 cup or two times the serving listed on
the food package label
Fruit or Vegetable
any fresh, cooked, dried, canned, or juiced fruits or

about 1 cup
Calcium Food
milk, yogurt, cheese, frozen yogurt, tofu, calcium-
fortified juice

1 ounce of cheese or about 1 cup milk, yogurt,
tofu, juice
beef, pork, chicken, turkey, fish, eggs, cottage
cheese, Greek yogurt (1 cup), cheese, dried beans,
hummus, tofu, tempeh, nut butters

a piece of meat or fish about the size of palm
of hand or ¾ cup of eggs, tuna, or beans (at
least 20 grams of protein)
butter, oil, nut butter, cheese, cream cheese, salad
dressing, mayonnaise, sauces, bacon, nuts, olives,
avocado, fried/sautéed foods, chips, some meats

about 2 teaspoons butter/oil or 1-2 tablespoons
sauces, nuts, seeds, cream cheese or avocado
"Fun Food"
any dessert, cookies, cake, ice cream, pudding,
doughnuts, croissants, candy bars, chips, fries

Snack Suggestions
one or two choices from any food group

Personal Menu Ideas

Time: Breakfast
Fruit or Vegetable
Calcium Food
Protein (optional)
Fats/Oils (optional)

Time: Snack

Time: Lunch
Fruit or Vegetable
Calcium Food
"Fun Food"

Time: Snack

Time: Dinner
Fruit or Vegetable
“Fun Food"

Time: Snack

Reprinted and revised by permission from Nutrition Counseling in the Treatment of Eating Disorders
(Herrin, Brunner-Rutledge, 2013).

Your health care team may have given you this information as part of your care. If so, please use it and call if you have any
questions. If this information was not given to you as part of your care, please check with your doctor. This is not medical
advice. This is not to be used for diagnosis or treatment of any medical condition. Because each person’s health needs are
different, you should talk with your doctor or others on your health care team when using this information. If you have an
emergency, please call 911. Copyright © 1/2017 University of Wisconsin Hospitals and Clinics Authority. All rights reserved.
Produced by the Clinical Nutrition Services Department and the Department of Nursing. HF#264