Start with Serving Size
This is the most crucial, and often most misleading, part of the label. All the numbers that follow—calories, fat, sugar—are based on one 'serving size', which is determined by the manufacturer. A small bag of chips might seem low in calories, until you
realise the packet contains three servings. Always check the serving size first and then note the 'servings per container'. If you plan to eat the whole pack, you must multiply all the nutritional values by the number of servings to understand your actual intake. FSSAI rules in India mandate that labels show values per 100g and per serving, which can help compare products, but the 'per serving' trick is a common way to make nutritional values appear smaller than they are.
Check the Calories
Calories are a measure of energy. The number on the label tells you how much energy you get from one serving of that food. According to the Indian Council of Medical Research (ICMR), a sedentary adult man needs around 2,110-2,320 kcal per day, while a sedentary woman needs about 1,660-1,900 kcal. A single snack providing 400-500 calories could account for a quarter of your daily energy needs without offering much nutritional value. Be mindful of how a snack's calories fit into your total daily budget, especially considering that most of us consume more than the stated single serving.
Unpack the Fats
The label breaks fat down into total fat, saturated fat, and trans fat. While some fat is essential, excessive saturated and trans fats are linked to health issues. A common marketing claim is "0g Trans Fat" or "Trans Fat Free." However, regulations may allow companies to make this claim if the product contains less than 0.2g of trans fat per serving. If you eat multiple servings, this small amount can add up. The best way to be sure is to check the ingredients list for 'partially hydrogenated oils,' which is the primary source of artificial trans fats in processed foods. Limiting saturated fat is also wise; guidelines suggest it should be less than 10% of your total daily calories.
Spot the Hidden Sugars and Salt
Packaged snacks are often loaded with sodium (salt) and added sugars. High sodium intake is linked to high blood pressure. The recommended daily intake is less than 2,300mg of sodium, which is about one teaspoon of salt. For sugar, it's crucial to look at 'Added Sugars', not just 'Total Sugars'. Total sugars include naturally occurring ones from fruit or milk, while added sugars are those put in during processing for flavour. Scan the ingredient list for sugar's many aliases, such as corn syrup, fructose, dextrose, maltose, and sucrose. If any of these are among the first few ingredients, the product is high in sugar.
Read the Ingredient List
The ingredient list is perhaps the most honest part of the packaging. Ingredients are listed in descending order by weight, meaning the first ingredient is the most abundant. If you see sugar, refined flour (maida), or palm oil listed first, you can be sure the product is not a healthy choice. A long list of chemical-sounding names and additives is another red flag. A shorter, more recognisable ingredient list generally points to a less processed, healthier food item.
Beware of Misleading Claims
The front of the pack is designed to sell, not to inform. Claims like 'All-Natural,' 'Baked, Not Fried,' 'Multigrain,' or 'Made with Real Fruit' can be misleading. The term 'natural' is not strictly regulated and can still mean a product is highly processed. 'Baked, not fried' might sound healthier, but these products can still be high in refined flour, sodium, and fat. 'Multigrain' simply means more than one type of grain is used; it doesn't guarantee they are whole grains. Always turn the pack over and trust the nutrition facts and ingredient list over the flashy marketing claims on the front.
