<s>[INST] What's an inexpensive type of food I can bring to work everyday? Ideally I would want something that's somewhat healthy and not too messy or time consuming to prepare or eat. Bonus points if I can easily replace some of the ingredients, so that I can have some variety between days. [/INST] Rice is fairly cheap and easy to prepare in a lunchbox to bring to work. You can also pair it with cooked chicken and a balsamic dressing to make for a more balanced macro profile and better taste.</s>\ <s>[INST] But I heard rice can be quite unhealthy, especially concerning heavy metal contamination. What could I do about it? Or do you have another suggestion? [/INST] It is true that rice can sometimes contain heavy metals, particularly arsenic, which can be harmful to human health if consumed in large amounts over a long period of time. However, there are several steps you can take to reduce your exposure to these contaminants and still enjoy the health benefits of rice:

    1. Choose lower-arsenic varieties of rice. Some types of rice, such as basmati and jasmine, tend to have lower levels of arsenic than others. Brown rice also tends to have lower levels of arsenic than white rice because the arsenic accumulates in the outer layers of the grain, which are removed during the polishing process for white rice.

    2. Rinse your rice thoroughly before cooking it. This can help remove any surface contaminants, including arsenic.

    3. Cook your rice in plenty of water. This helps dilute any arsenic that may be present in the rice.

    4. Consider cooking rice in a rice cooker with a steamer basket. This cooking method allows the rice to be cooked in a larger amount of water, which can help reduce arsenic levels. Additionally, steaming the rice can help remove even more arsenic.

    5. Eat a variety of grains. While rice is a staple food in many cultures, it's important to vary your diet and incorporate other grains such as quinoa, barley, and millet.

Ultimately, consuming rice in moderation and following these precautions can help minimize your exposure to heavy metals. However, if you have concerns about heavy metal contamination or other health issues related to rice consumption, it's always a good idea to consult with a healthcare professional or a registered dietitian.</s>