Ignore the Front, Read the Back
The front of a food package is marketing. It uses appealing words like 'healthy', 'multigrain', or 'real fruit' to sell a product. However, these claims can be misleading and are often not a reliable indicator of the food's actual nutritional value. Recent
crackdowns by the Food Safety and Standards Authority of India (FSSAI) have seen major brands withdraw misleading claims like "100%" or unverified health benefits from their packaging. The most truthful information is not on the front; it is on the back. Make it a habit to ignore the colourful promises and flip the package over to the ingredient list and nutrition table. This simple action is the first step toward making a genuinely informed choice.
The Ingredient List Tells the Real Story
The ingredient list is the most honest part of the package. By law, ingredients must be listed in descending order by weight. This means the first two or three ingredients are what make up the bulk of the product. If sugar, maida (refined wheat flour), or palm oil are at the top of the list, you know the product is primarily made of these, regardless of any 'healthy' claims on the front. A long list of ingredients you don't recognize often indicates a highly processed food. While not all additives are bad, a shorter, more recognizable ingredient list is generally a better sign.
Beware of Hidden and 'Healthy' Sugars
Sugar has many names, and manufacturers use this to their advantage. Besides sucrose, look for terms like high-fructose corn syrup, dextrose, maltose, honey, maple syrup, cane juice, and fruit juice concentrate. These are all forms of added sugar. Some products that sound healthy, like flavoured yogurts, breakfast bars, and even some savoury pasta sauces, can contain surprisingly high amounts of sugar. If you see several different types of sugar listed in the ingredients, it's a red flag that the total sugar content is likely high. A product with more than 15 grams of sugar per 100 grams should generally be treated as a sweet treat.
Master the Nutrition Facts Table
The nutrition table provides the data you need to make a smart comparison. In India, FSSAI mandates this information be provided per 100g or 100ml. This is the most important column to look at, as it allows you to compare two different products fairly. Pay close attention to a few key values per 100g: Calories (kcal), Total Fat (especially saturated and trans fats), Total Carbohydrates (including Total Sugars), Protein, and Sodium. As a general guide, look for products lower in sugar, sodium, and saturated fat, and higher in protein and dietary fibre.
The Serving Size Trap
One of the most common ways consumers are misled is by the serving size. A label might list calories and sugar for a serving size of just two or three biscuits, but most people eat more than that in one sitting. Always check the serving size mentioned on the label and then realistically consider how much of the package you are likely to consume. If a small bag of chips has three servings, you must multiply all the nutritional values by three to understand what you are actually eating. Always compare products using the 'per 100g' column to avoid this trap.
Essential FSSAI Symbols
Finally, look for the mandatory FSSAI logo and license number on the package. This confirms that the product complies with the country's food safety regulations. While it doesn't guarantee the product is healthy, it is a basic mark of safety and quality control. Also, check for the mandatory symbols for vegetarian (a green dot in a square) and non-vegetarian (a brown dot in a square) food, as required by FSSAI, to ensure the product aligns with your dietary preferences.
