1. 'Best Before' vs. 'Expiry Date'
These two terms are not interchangeable. The ‘Best Before’ date is about quality. A product might lose some of its taste, texture, or nutritional value after this date, but it is often still safe to eat if stored correctly and the package is intact. The ‘Expiry
Date’ or ‘Use By’ date, however, is about safety. It is found on highly perishable items like dairy and meat. Consuming a product after its expiry date is risky and can be harmful to your health, even if it looks and smells fine. The Food Safety and Standards Authority of India (FSSAI) makes it clear: never consume food after its expiry date has passed.
2. The Ingredients List
The most revealing part of any food label is the ingredients list. Ingredients are always listed in descending order by weight. This means the first three ingredients make up the bulk of the product. If sugar, salt, maida (refined flour), or palm oil are at the top of the list, you should be cautious, no matter the health claims on the front of the box. Food companies often use different names for sugar (like sucrose, high-fructose corn syrup, or dextrose) to disguise the total amount. A short, simple list of ingredients you recognise is usually a sign of a less processed, healthier product.
3. The Nutrition Facts Panel
This panel breaks down the calories, fat, carbohydrates, protein, and sodium in a product. In India, FSSAI regulations require this information to be listed per 100g or 100ml and also per serving. Pay close attention to the serving size, which is often unrealistically small. A company might list the calories for just two biscuits, knowing most people will eat several more. Always compare products using the 'per 100g' column for a true side-by-side analysis. Look out for high levels of added sugar, sodium, and saturated fats, which are linked to health issues when consumed in excess.
4. Allergen Declarations
For those with food allergies or sensitivities, this section is critical. Manufacturers are required to clearly declare the presence of common allergens like milk, soy, nuts, eggs, and wheat. This information is usually found in a box near or just below the main ingredients list. Even if an ingredient is not directly used, a product might have a 'may contain' warning if it's produced in a facility that handles allergens, indicating a risk of cross-contamination. Always checking this section can prevent serious allergic reactions.
5. The FSSAI Logo and Licence Number
The FSSAI logo and 14-digit licence number are a mark of safety and legality in India. Their presence on a package signifies that the food business operator is registered with the food safety authority and complies with its hygiene and quality standards. This number helps in tracing the product back to its manufacturer in case of any issue. If a packaged food product does not have the FSSAI logo and licence number, it may not have undergone the necessary safety checks, and it's best to avoid it.
6. Vegetarian and Non-Vegetarian Marks
In India, it is mandatory for all packaged food products to display a symbol indicating whether the contents are vegetarian or non-vegetarian. This is a crucial feature for a large part of the population due to cultural and religious dietary practices. A green dot inside a green square signifies that the product is vegetarian. According to FSSAI, this includes milk products and honey but excludes eggs. A brown or reddish-brown triangle inside a square indicates the product is non-vegetarian, meaning it contains whole or part of any animal, including fish, poultry, or eggs.
