1. Scan the First Three Ingredients
The ingredients list is perhaps the most honest part of any food package. Ingredients are always listed in descending order by weight, meaning the first few items make up the bulk of the product. If you pick up a packet of “multigrain” biscuits and the first three
ingredients are refined wheat flour (maida), sugar, and palm oil, that’s what you’re mostly eating. The healthy-sounding millets might be present in a tiny quantity further down the list. This simple check helps you see past the marketing on the front and understand what the food is actually made of. A shorter, more recognisable ingredient list is often a good sign.
2. Understand the Serving Size Trick
This is one of the most common ways consumers are misled. The nutrition information panel provides details on calories, fat, and sugar, but these values are often listed ‘per serving,’ not for the whole packet. Manufacturers define the serving size themselves, and it can be unrealistically small. For example, a packet of chips might list a serving size as 10 chips, but most people eat the entire bag. Always check the nutrition values in the ‘per 100g’ column instead. This is a standardised measure that allows you to fairly compare two different products, removing any confusion from misleading serving sizes.
3. Hunt for Hidden Sugars
Food companies know that consumers are wary of seeing “sugar” high up on the ingredients list. To get around this, they often use multiple different types of sweeteners so that no single one appears in a large quantity. Sugar hides under many names, including high-fructose corn syrup, dextrose, maltodextrin, invert sugar, cane syrup, and fruit juice concentrate. When reading the label, look for the ‘Added Sugars’ line in the nutrition panel, which tells you how much sugar was put in during processing, separate from the sugars naturally present in milk or fruit. A product with more than 15-20g of sugar per 100g is generally considered high.
4. Check the Sodium and Fat Content
Just like sugar, salt (sodium) is often present in surprisingly high amounts, even in foods that don't taste particularly salty. High sodium intake is linked to high blood pressure. As a general rule, a product with more than 600mg of sodium per 100g is considered high in salt. When it comes to fats, the total amount matters less than the type. Look for the amount of saturated fat and trans fat. According to FSSAI regulations, products should ideally have 0g of trans fat. Be wary of items that list “partially hydrogenated oils” in the ingredients, as this is a source of trans fats.
5. Decode Misleading Health Claims
The front of the pack is prime marketing real estate. Words like “natural,” “healthy choice,” “high-protein,” and “baked not fried” can create a false sense of health. The term “natural,” for instance, is not tightly regulated and can be used on products containing processed ingredients. Similarly, a “baked, not fried” snack can still be high in fat and sodium. The Food Safety and Standards Authority of India (FSSAI) has recently pulled up several brands for making misleading claims. Your best defence is to ignore these buzzwords and rely on the nutrition panel and ingredients list. If a product claims to be “organic,” look for official certifications like the Jaivik Bharat logo.
6. Look for the FSSAI Logo and Licence Number
Before you check anything else, look for the FSSAI logo and the 14-digit licence number. This is mandatory for all food sold in India and confirms that the manufacturer complies with the country's basic food safety standards. If a product does not have this logo, it is essentially unregulated and may not be safe for consumption. Also, take a quick look at the manufacturing and ‘best before’ dates to ensure the product is fresh and safe to eat. Checking for this basic information is a fundamental step in ensuring the food you buy is safe.
