Ignoring the Serving Size
One of the most common traps is to assume the nutritional information listed is for the entire packet. Manufacturers often display calorie, sugar, and fat content for a single, sometimes unrealistically small, serving size. If a packet of chips lists
150 calories per serving but contains three servings, finishing the bag means consuming 450 calories, not 150. Always check the serving size and the number of servings per container to understand your total intake accurately. This simple check can prevent a significant underestimation of what you are actually eating.
Trusting Health Claims Blindly
Terms like “Natural,” “Healthy,” “Multigrain,” or “High Protein” are powerful marketing tools, but they don't always reflect the product's true nutritional value. A 'multigrain' biscuit might still be made predominantly of refined flour (maida) with only a tiny percentage of other grains. Similarly, a 'fruit' drink might contain more sugar and artificial flavours than actual fruit. The Food Safety and Standards Authority of India (FSSAI) has recently intensified its crackdown on such ambiguous and misleading claims, forcing many companies to withdraw terms like “100% Pure” from their labels. Always flip the pack to verify these claims against the ingredient list.
Skipping 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 three items make up the bulk of the product. If you see sugar, maida, palm oil, or a form of syrup listed first, you know the product is primarily composed of these, regardless of the health promises on the front. This is also where you can spot hidden sugars, which go by many names like glucose syrup, maltodextrin, fructose, corn syrup, or even jaggery powder. A long list of chemical-sounding names and additives can also be a red flag for a highly processed food.
Overlooking FSSAI's Mandatory Symbols
FSSAI mandates several key symbols and numbers that guarantee a basic level of compliance and safety. Always look for the 14-digit FSSAI license number, which confirms the manufacturer is registered and accountable. A missing number is a major red flag. Also, check for the mandatory vegetarian (a green dot inside a green square) and non-vegetarian (a brown dot inside a brown square) symbols to ensure the product aligns with your dietary preferences. Lastly, the label must declare common allergens like nuts, soy, gluten, and dairy, which is crucial for individuals with sensitivities.
Confusing 'Best Before' with 'Expiry Date'
These two dates are not the same. The “Best Before” date indicates the period during which the food is expected to retain its optimal quality, flavour, and nutritional value. It is generally safe to consume a product shortly after this date, though its quality may decline. On the other hand, the “Use By” or “Expiry Date” is a safety deadline. It is typically found on perishable items like dairy and meat, and you should not consume these products after this date has passed. Checking the manufacturing date against these can also help you choose the freshest product on the shelf.
Watch for Upcoming Front-of-Pack Warnings
In a significant move to improve consumer awareness, FSSAI has proposed the introduction of mandatory front-of-pack warning labels. These will be bright red, hexagonal symbols—like stop signs—clearly stating if a product is “HIGH IN SUGAR,” “HIGH IN SALT,” or “HIGH IN FAT.” This change, prompted by scrutiny from the Supreme Court, aims to make it much easier for shoppers to identify less healthy options at a glance, without needing to analyse the fine print on the back. While this system is being rolled out in phases, it signals a major shift towards greater transparency in the Indian food industry.
