1. Date Stamp: 'Best Before' vs. 'Expiry'
This is the first and most critical check, but it's often misunderstood. An 'Expiry Date' or 'Use By' date is about safety. You should never consume a product after this date, as it may be unsafe, even if it looks and smells normal. A 'Best Before' date, on the other
hand, is about quality. The food is at its peak flavour and texture until this date. It may still be safe to eat afterwards, but the quality might have declined. For perishable items like milk, bread, and meat, the 'Use By' date is the one to watch strictly.
2. Ingredient List: What Comes First Matters Most
The front of the pack is advertising; the back is information. Ingredients are always listed in descending order by weight, so the first three items make up the bulk of the product. If you see sugar, refined flour (maida), or palm oil listed first on a packet of 'healthy' biscuits, you know what you're really eating. Also, be wary of hidden sugars which can appear under many names like glucose syrup, fructose, maltodextrin, or fruit juice concentrate. A shorter, more recognisable ingredient list is generally a sign of a less processed product.
3. Allergen Declaration: A Non-Negotiable Check
For anyone with food allergies, this is a life-saving check. Indian regulations, under the Food Safety and Standards Authority of India (FSSAI), require manufacturers to declare the presence of major allergens. These declarations must be separate from the main ingredient list, often in a box that says 'Contains:'. The eight mandated allergen categories in India include cereals containing gluten, crustaceans, milk, eggs, fish, peanuts, tree nuts, and soyabeans. Even if you don't have allergies, being aware of these declarations is a good habit. Sometimes a 'May Contain' statement is also used to warn of possible cross-contamination during manufacturing.
4. Nutrition Facts: Look Beyond Just Calories
The nutrition panel can seem complex, but focus on a few key areas. First, always check the 'per 100g' column for a fair comparison between products, as manufacturers can set misleadingly small 'serving sizes'. Beyond total calories, pay attention to added sugar, sodium (salt), and saturated and trans fats. As a general rule, a high amount of sodium is over 600mg per 100g, and a high amount of sugar is over 15-22g per 100g. Also check for fibre and protein content—higher values are generally better. This panel gives you a true snapshot of the food's nutritional profile, stripped of marketing claims.
5. Mandatory Symbols: Green Dot, Brown Triangle
In India, a simple visual check can tell you if a product is vegetarian or non-vegetarian. This is a mandatory declaration by FSSAI. A green dot inside a green square indicates a vegetarian product. A brown triangle inside a brown square indicates that the product contains non-vegetarian ingredients, which can include meat, fish, or eggs. This simple, standardised system allows consumers to quickly identify products that align with their dietary choices without having to read the entire ingredients list in detail.
6. FSSAI Logo and License Number: Your Mark of Trust
Finally, look for the FSSAI logo and its 14-digit license number. This mark signifies that the food business operator is registered with the food safety authority and is compliant with the country's food safety laws. It's a basic mark of authenticity and accountability. You can even verify the license number on the FSSAI's official portal (FoSCoS) to check the operator's details and the validity of the license. Seeing this logo provides an assurance that the product has been manufactured under regulated conditions.
