With Filipino households facing hikes in rice prices, the Department of Science and Technology– Food and Nutrition Research Institute (DOST-FNRI) on Friday, Jan. 19, suggested finding affordable and nutritious alternatives.

According to the Expanded National Nutrition Survey (ENNS) of the DOST-FNRI, a study on food consumption revealed that 95.3 percent or 9 out of 10 Filipino households rely on rice as their main food source. This is based on a 2018-2019 food consumption study.

On average, each member of a household consumes four cups of cooked rice daily, which amounts to approximately P253.64 meals, where an estimated P50 is spent on rice and rice products.

The same survey, according to the National Nutrition Council (NNC), said that the Filipino diet has a combination of rice, vegetables, and fish that has provided half of their daily calorie needs over the past decades.

The department stressed that although other foods are rich in carbohydrates such as corn and root crops like potatoes, kamote, ube, and gabi, rice remains the "primary carbohydrate source" for Filipinos.

Given this, the department recommended different rice alternatives rich in carbohydrates to meet one's daily calorie needs.

Based on the Food Exchange List for Meal Planning by DOST-FNRI, cereals such as corn, brown rice, and wheat are essential sources of carbohydrates ---these whole grain products, they emphasized, are "better" sources of dietary fiber compared to refined grain products.

Root crops such as potatoes, cassava, kamote, ube, and gabi are commonly served as snacks and often found in dishes such as sinigang and nilaga are also good sources of carbohydrates, they added.

However, they noted that "excessive carbohydrate intake" may lead to diabetes, poor metabolic health, and increased risk of heart disease.

The DOST-FNRI thus advised consuming carbohydrates in moderation and avoiding or limiting refined carbohydrates like potato chips and sugar-laden foods such as candies, cakes, cookies, and doughnuts.

Also, sweet beverages such as soft drinks, energy drinks, juice drinks, and processed foods like french fries and pizza have "little to no nutritional value."

For those looking for affordable and nutritious meal ideas, it is recommended to check out the website for Menu Guide Calendars and the "Pinggang Pinoy" guidelines for balanced diets.

The "Pinggang Pinoy" is a guide that shows the recommended proportion of Go, Grow, and Glow foods on a per-meal basis, which helps in achieving an adequate intake of nutrients.