1. Scan the First Three Ingredients
The ingredient list is your most honest guide to what’s inside a package. Ingredients are listed in descending order by weight, meaning the first few items make up the bulk of the product. If you see sugar (or one of its many aliases), refined flour (maida),
or palm oil listed in the top three, you know the product is not as healthy as its front-of-pack claims might suggest. For a product advertised as 'whole wheat' or 'oat-based,' make sure that whole grain is the very first ingredient. A long list of ingredients you can't pronounce is also a red flag for a highly processed food item.
2. Check the Serving Size First
Before you look at calories or sugar grams, always check the serving size. This is the single most common way labels can be misleading. A packet of chips or biscuits might seem low in calories, but the nutritional information could be for a tiny serving of just two biscuits or 10 chips—a portion far smaller than what most people would actually eat. FSSAI rules require companies to list nutrition 'per serving' and 'per 100g/ml'. To understand what you're truly consuming, multiply the nutritional values by the number of servings you realistically eat. A small juice box that seems healthy might contain two servings, effectively doubling its sugar content.
3. Use the 'Per 100g' Column to Compare
When you're deciding between two different brands of the same product—like ketchup or breakfast cereal—the 'per 100g' column is your best friend. Since manufacturers can set their own serving sizes, comparing products based on 'per serving' data is often misleading. The 'per 100g' column provides a standardised measure, allowing you to make a true like-for-like comparison. This helps you accurately judge which option is lower in sugar, salt, or saturated fat, regardless of how the company has defined a serving.
4. Hunt for Hidden Sugars and Fats
The 'Total Sugars' line on a nutrition panel includes both naturally occurring sugars (like those in milk or fruit) and added sugars. It's the added sugars that are the primary health concern. While FSSAI is mandating 'added sugar' be listed separately, it's not yet on all labels. In the meantime, look for sugar's aliases in the ingredients list, such as high-fructose corn syrup, dextrose, maltodextrin, and sucrose. If several types of sugar are listed, the company may be 'splitting' them to keep 'sugar' from appearing as the top ingredient. Also, pay attention to saturated and trans fats, which are linked to cardiovascular issues.
5. Be Wary of Misleading Health Claims
The front of the package is advertising, not data. Claims like 'All Natural,' 'Made with Real Fruit,' 'Healthy,' or 'Zero Maida' can be highly misleading. A fruit drink might only contain a small percentage of fruit concentrate, with the main ingredients being water and sugar. A 'baked, not fried' snack can still be high in sodium and refined carbohydrates. In recent years, India’s food regulator, FSSAI, has cracked down on companies for making such unverified and misleading claims. Always turn the pack over and let the nutrition facts and ingredient list tell you the real story.
6. Verify the FSSAI License Number
Every legally sold packaged food product in India must have a 14-digit FSSAI license number printed on the label. This number confirms that the manufacturer is registered and complies with the food safety standards set by the authority. It’s a basic check for authenticity and safety, especially important for products from smaller or less-known brands. The absence of a clear FSSAI logo and license number is a significant red flag that the product may not meet regulatory standards. You can even verify the number on the FSSAI's own website for extra assurance.
