The Serving Size Illusion
The first number to check on any nutrition label is the serving size. However, this figure can be deceptive. Food companies often list unrealistically small serving sizes, which makes the calorie, sugar, and fat content seem lower at first glance. For
example, a packet of biscuits might list the serving size as just two or three biscuits, even though many people would eat more in one sitting. It's important to remember that the serving size is not a health recommendation, but simply the amount on which the nutritional information is based. According to the Food Safety and Standards Authority of India (FSSAI), a 'serving size' is the amount of food customarily consumed per eating occasion. But since this can be manipulated, you need a better way to compare.
Use 'Per 100g' for a True Comparison
To cut through the confusion of varying serving sizes, always use the 'per 100g' or 'per 100ml' column on the nutrition panel. FSSAI regulations mandate that nutritional information be provided per 100g/ml or per single consumption pack. This is the gold standard for comparison because it standardises the information. When you compare the 'per 100g' values of two different brands of breakfast cereal, for instance, you are comparing them on a level playing field, regardless of their suggested serving sizes. This allows you to see which product is genuinely lower in sugar, sodium, or saturated fat, helping you make a more informed choice based on facts, not marketing.
Don't Forget the Total Pack Size
Looking at the 'per serving' information is not enough; you must also consider the entire pack. Many people mistakenly assume the nutritional values listed apply to the whole package. To understand what you're actually consuming, you need to do some simple maths. First, find the 'servings per container' listed at the top of the label. Then, multiply the 'per serving' calorie and nutrient figures by the number of servings in the pack. A small-looking bag of chips or a bottle of juice might be labelled as containing two or even three servings. If you consume the entire package, you are consuming double or triple the calories, sugar, and fat listed for a single serving.
Spotting Common Packaging Traps
Manufacturers use several tactics to make products appear healthier than they are. One common trick is the 'trans fat-free' claim. FSSAI rules allow a product to be labelled as having '0g Trans Fat' if it contains less than 0.2g of trans fat per serving. By setting a tiny serving size, manufacturers can make this claim legally even if the product contains trans fats. If you see 'partially hydrogenated oils' in the ingredients list, the product contains trans fat, regardless of the claim. Another trap is the multi-serve package that looks like it's for single consumption. A small chocolate bar or a snack packet may be presented as having two servings to halve the numbers on the label, which is an unrealistic portion for most consumers.
Your Smart Shopping Checklist
Navigating the grocery store becomes much easier with a clear strategy. First, ignore the flashy claims on the front of the package like "multigrain" or "low-fat," which can be misleading. Go straight to the Nutrition Facts panel on the back. Start by looking for the 'per 100g' column to make a fair comparison between different products. Next, check the ingredients list. Ingredients are listed in descending order of weight, so if sugar, salt, or maida (refined flour) are among the first three, it's a sign the product is not as healthy as it seems. Finally, always check the number of servings per container to understand the total nutritional load if you were to consume the entire pack. This simple, systematic approach empowers you to see past the marketing and understand what's really inside your food.
