Start with the Ingredients List
Before you look at anything else, find the ingredients list. This is the most honest part of the package. In India, the Food Safety and Standards Authority of India (FSSAI) mandates that ingredients be listed in descending order by weight. This means
the first two or three ingredients make up the bulk of the product. If sugar, refined flour (maida), or hydrogenated oils are at the top of the list, you know the product is not as healthy as it may seem. A good rule of thumb is that a shorter list with ingredients you can easily recognise is often a better sign. Also, be wary if you see multiple types of sugars listed separately; this can be a way to prevent 'sugar' from being the number one ingredient.
Decode the Nutrition Facts Panel
The nutrition panel provides the specific breakdown of what's inside. FSSAI requires labels to show values per 100g/ml and often per serving. Pay close attention to the 'per serving' size, as manufacturers can use unrealistically small servings to make the numbers look better. If you are likely to eat more than one serving, you'll need to multiply the values. Key things to check are calories, protein, total carbohydrates (including a separate line for 'added sugar'), fats (including saturated and trans fats), and sodium. A lower amount of added sugars, sodium, and trans fats is generally healthier.
Use the Per-100g Column for Fair Comparisons
The 'per serving' information tells you what you get in a portion defined by the brand, but the 'per 100g' column is your tool for honest comparisons. Because serving sizes vary wildly between products, looking at the nutrient values per 100g allows you to compare two different brands of snacks, cereals, or drinks on a level playing field. This helps you see which product is truly lower in sugar or higher in protein, regardless of the marketing claims on the front of the box.
Don't Be Fooled by Front-of-Pack Claims
The front of the package is marketing. Words like "Natural," "Multigrain," or "Made with Real Fruit" can be misleading. "Natural" has no regulated definition, so it can be used on products with high sugar and fat content. A "multigrain" product may contain mostly refined grains with only a small amount of whole grains. Look for the phrase "100% whole grain" for a more reliable choice. Similarly, claims like "low-fat" can be a red flag, as fat is often replaced with sugar to maintain taste. FSSAI is tightening regulations on such claims, requiring scientific evidence for terms like "heart-healthy" or "sugar-free."
Look for Key FSSAI Symbols and Numbers
Every legally sold packaged food in India must have a 14-digit FSSAI license number, which confirms the product is registered with the food safety authority. Also, look for the mandatory green dot for vegetarian products or a brown dot for non-vegetarian products. Checking for the manufacturing and expiry dates is also crucial to ensure product freshness and safety. Some products may also carry a '+F' logo, indicating they have been fortified with essential micronutrients as part of an FSSAI initiative.
