Understanding Rice: A Quick Guide for Your Meal Plan

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Rice is a versatile and popular carb that provides steady energy, making it a great choice for fueling workouts and recovery. Whether you prefer brown rice or white rice, both options work well in your plan. Choose based on taste, texture, or what fits your lifestyle best.
Serving Sizes Simplified

Portion control helps you stay on track with your goals. Here's a breakdown of common serving sizes:

• 1 serving = ~160 calories

• Dry measure: 1/4 cup

• Cooked measure: 3/4 cup

• 0.5 serving = ~80 calories

• Dry measure: 2 tablespoons

• Cooked measure: ~6 tablespoons (3/8 cup)

• 1.5 servings = ~240 calories

• Dry measure: 3/8 cup (6 tablespoons)

• Cooked measure: ~1 1/8 cups

If you're short on time, 1-Minute Rice is a quick and easy alternative, saving time without sacrificing nutrition. You can choose any flavor for 1 minute.

How to Add Flavor Without Adding Calories

Rice on its own can be plain, but enhancing its flavor doesn’t have to mean adding extra calories. Try these simple ideas:

• Cook it in vegetable or chicken broth instead of water for a savory boost.

• Add a bouillon cube during cooking for more depth of flavor.

• Check out pre-flavored rice options, but always confirm with your performance coach that they align with your plan.

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