Start with the Basics: Mandatory Symbols
Before you even get to the numbers, look for the essential symbols mandated by the Food Safety and Standards Authority of India (FSSAI). The most crucial are the vegetarian and non-vegetarian marks. A green dot inside a square means the product is lacto-vegetarian,
containing no meat, fish, or eggs. A brown triangle inside a square indicates it's non-vegetarian, meaning it contains animal products, including eggs or even additives derived from animal sources. Also, look for the FSSAI logo and its license number, which confirms the product complies with national food safety regulations.
Decoding the Nutrition Facts Panel
The nutrition panel is where you find the real details. All packaged foods must declare their energy (calories), protein, carbohydrate (including total sugars), and fat content. The key is to look at the 'per 100g' column for a fair comparison between different products, as 'per serving' sizes can be misleadingly small. Pay close attention to added sugars, sodium, and saturated or trans fats, as high amounts can be detrimental to your health. A simple rule is that if sugar, salt, or unhealthy fats are high on the list, it's best to consume the product in moderation.
The Ingredient List Tells a Story
Ingredients are always listed in descending order by weight. This is the most important part of the label. If sugar, refined flour (maida), or palm oil are among the first three ingredients, the product is likely not as healthy as its marketing suggests. A very long list with chemical-sounding names often points to a highly processed food. This list is also critical for those with allergies, as common allergens like nuts, soy, and wheat must be declared.
Making Sense of 'Best Before' and 'Expiry'
Understanding date marks prevents both food waste and the risk of consuming unsafe food. The 'Best before date' indicates the period during which the food will retain its best quality, flavour, and texture. It may still be safe to eat after this date, but the quality might have declined. 'Use by date' or 'Expiry date', however, is a safety instruction. You should not consume food past its 'use by' date, as it could be unsafe.
Beware of Marketing Buzzwords
Labels are often covered in attractive claims like 'Natural', 'Healthy', 'Light', or 'Organic'. Be sceptical. The FSSAI has been cracking down on misleading claims. For a product to be genuinely 'Organic' in India, it must carry the Jaivik Bharat logo, which certifies it has met specific production standards. Claims like '100% Natural' are also under scrutiny and can only be used if a product is entirely made from that ingredient without any additives. Terms like 'Healthy' or 'Light' can be subjective, so it's always better to trust the nutrition panel rather than the front-of-pack promises.
The Future: Front-of-Pack Labelling
To make things simpler for consumers, there is a push for Front-of-Pack Labelling (FoPL) in India. This system, which has been under deliberation for years, aims to use simple graphics, like star ratings or colour codes, to show if a product is high in salt, sugar, or fat at a glance. While the final regulations are still pending notification, their goal is to empower consumers to make quicker, healthier choices without needing to decipher the complex panel on the back.
