1. Check the Serving Size (and Be Honest)
The first number to check isn't calories—it's the serving size. All the nutritional data that follows, from fat to sugar, is based on this single, often unrealistic, amount. A small packet of biscuits might list what seems like a low calorie count, but
the serving size could be just two biscuits. If you eat the whole packet, you could be consuming three or four times the listed calories, sugar, and fat. Manufacturers choose the serving size, and it's often smaller than what people typically eat. Before you believe the numbers, ask yourself how your portion compares to the one on the label and do the maths.
2. Read the First Three Ingredients
The ingredients list is your most honest guide to what's inside a package. In India and many other countries, ingredients must be listed in descending order by weight. This means the first three items make up the bulk of the product. If the front of a box of “multigrain” biscuits boasts about healthy millets, but the first three ingredients are refined wheat flour (maida), sugar, and palm oil, you are essentially eating a maida biscuit with a tiny amount of grains. This five-second check often reveals more than all the marketing claims on the front of the box combined.
3. Decode Sugar’s Many Disguises
Sugar rarely introduces itself simply as 'sugar'. It hides under dozens of different names to avoid appearing high on the ingredients list. Watch for words ending in “-ose” like dextrose, fructose, maltose, and sucrose. Also, be on the lookout for syrups (high-fructose corn syrup, rice syrup), maltodextrin, malt extract, molasses, and even seemingly healthier options like honey, agave nectar, and fruit juice concentrate. If you see two or three of these names scattered throughout the list, the company is likely splitting the sugar content to make each one seem less significant. The 'Added Sugars' line on the nutrition panel, when available, is the most important number, as it separates the factory-added sugars from those naturally present in milk or fruit.
4. Understand Good vs. Bad Fats
Not all fats are created equal. The most critical one to avoid is trans fat, which is strongly linked to heart disease. A product can claim to be “trans-fat free” if it contains less than 0.2 grams per serving in India. While this seems small, it can add up if you eat multiple servings. The only way to be sure is to check the ingredients list for the terms “partially hydrogenated oil” or “hydrogenated vegetable oil.” If you see these, the product contains trans fats, regardless of the claim on the front. These are often found in bakery items, margarine (vanaspati), and many processed snacks.
5. Spot High Sodium Levels
Sodium, or salt, is another nutrient to watch closely, as excessive intake can contribute to high blood pressure. It hides in many savoury and processed foods you might not expect, like bread, breakfast cereals, and sauces. A quick rule of thumb is to check the amount of sodium per 100g. Anything over 600mg per 100g is generally considered high. Comparing the sodium content per 100g between different brands of the same product, like a pasta sauce or a bag of chips, is an effective way to choose the healthier option.
6. Scan for Allergens and Additives
For those with food sensitivities, the allergen declaration is crucial. FSSAI regulations require major allergens like nuts, soy, and wheat to be clearly stated. Beyond allergens, you might see codes like 'INS 330' or 'E211'. These are part of the International Numbering System (INS) for food additives, which are used for everything from preserving freshness to adding colour. While approved additives are considered safe, some people prefer to choose products with shorter, more recognisable ingredient lists, often referred to as 'clean labels'. Seeing many numbers and chemical-sounding names can be a sign of a highly processed product.
