1. Check the Ingredients List First
The single most important part of any food label is the ingredients list. By law, ingredients must be listed in descending order by weight. This means the first three ingredients make up the bulk of what you're eating. If sugar, maida (refined wheat flour),
or palm oil are at the top of the list, you should be cautious, no matter what health claims are on the front of the box. A product marketed as a 'healthy' oat biscuit might actually contain more refined flour and sugar than oats. Scanning the top ingredients gives you an honest, unfiltered look at the product's true composition.
2. Understand Serving Size vs. Pack Size
This is a common trap for shoppers. The nutritional information, such as calories and sugar content, is often provided 'per serving', not for the entire package. Food companies define the serving size themselves, and it can be unrealistically small—think two biscuits or a 100ml pour from a 200ml juice box. Before you trust the numbers, check the serving size and the number of servings per container. Multiply the 'per serving' values by the number of servings you realistically consume to get an accurate picture of your intake. For fair comparisons between two different products, always use the 'per 100g' column.
3. Decode the Many Names for Sugar
Food manufacturers often use multiple types of sweeteners to avoid listing 'sugar' as the first ingredient. Be on the lookout for its many aliases. Common hidden sugars include high-fructose corn syrup, maltodextrin, dextrose, sucrose, glucose syrup, and fruit juice concentrate. If you see several of these terms scattered throughout the ingredients list, the total sugar content is likely much higher than you think. A good rule of thumb is to be wary of any product that lists a form of sugar in its first few ingredients.
4. Look for the Veg/Non-Veg Symbol
For many Indian households, this is a non-negotiable check. The Food Safety and Standards Authority of India (FSSAI) mandates that all packaged food products display a symbol indicating their vegetarian or non-vegetarian status. A green dot inside a green square signifies a vegetarian product. A brown dot inside a brown square indicates that the product is non-vegetarian. This rule applies even if the non-vegetarian ingredient makes up a very small percentage of the final product, ensuring complete transparency for consumers.
5. Be Sceptical of Front-of-Pack Health Claims
Terms like 'natural,' 'healthy,' 'multigrain,' or 'no added sugar' are powerful marketing tools, but they can be misleading. The term 'natural' is not clearly defined by FSSAI, so it can be used on products with processed ingredients. 'Multigrain' simply means the product contains more than one type of grain; it doesn't guarantee they are whole grains. Similarly, 'no added sugar' doesn't mean the product is low in sugar—it could be high in naturally occurring sugars, like those in fruit juices. Always flip the pack and let the ingredients list and nutrition facts tell you the real story.
6. Verify the FSSAI License Number
Every legitimate food business operator in India must have a 14-digit FSSAI license number, which should be printed on the packaging. This number signifies that the business is registered with the food safety authority and complies with its regulations. The presence of the FSSAI logo and license number provides a basic level of assurance about the product's safety and authenticity. While it doesn't guarantee nutritional quality, its absence is a major red flag, and you can even verify the number on the FSSAI website if you have doubts.
