1. Read the Ingredients First
Before you even look at the nutrition table, find the ingredients list. This is your most honest guide to what you’re about to eat. By law, ingredients must be listed in descending order by weight. The first three items on the list make up the bulk of
the product. If sugar, maida (refined flour), or palm oil are at the top of the list for a product marketed as healthy, you have your answer. A so-called 'multigrain' bread might list refined flour as its first ingredient, with whole grains appearing much further down. This simple check helps you see past the claims on the front of the box.
2. Ignore 'Per Serving,' Use 'Per 100g'
This is perhaps the most common trap for shoppers. Every packaged food in India must declare its nutritional information in two ways: per serving and per 100g/100ml. The 'per serving' column can be misleading because the manufacturer chooses the serving size, which is often unrealistically small. A packet of biscuits might declare nutrition for a serving of just two biscuits, but most people eat more than that with their tea. To make a fair comparison between two different brands or products, always use the 'per 100g' column. This standardises the information, allowing you to accurately judge which option is higher in sugar, salt, or fat.
3. Unmask Hidden Sugars
Companies know that consumers are wary of the word 'sugar'. So, they often use a variety of other names to disguise it. Look out for terms like high-fructose corn syrup, dextrose, invert sugar, maltodextrin, and fruit juice concentrate. If several of these appear on the ingredient list, the company may be splitting the sugar content across different names to prevent any single one from appearing too high on the list. As a general guide, the Indian Council of Medical Research (ICMR) recommends a daily limit of about 25 grams of sugar. If a product contains more than 15-22 grams of sugar per 100g, it should be considered a high-sugar item, regardless of its other health claims.
4. Spot the Sodium
Like sugar, salt is often hidden in processed foods, especially in savoury snacks, sauces, soups, and instant noodles. Indian food labels usually list sodium, not salt. To get the approximate salt content, multiply the sodium value by 2.5. The World Health Organization recommends consuming less than 5 grams of salt per day, which is roughly one teaspoon. A product with more than 600mg of sodium per 100g is considered high in salt. Keeping an eye on this number is crucial, as excess sodium intake is a major contributor to high blood pressure.
5. Decode Misleading Health Claims
Food packaging is filled with buzzwords designed to make products seem healthier than they are. Terms like “natural,” “healthy,” “multigrain,” and “no cholesterol” can be very misleading. For instance, a 'multigrain' product may contain several types of refined flours rather than whole grains. A “baked, not fried” snack might still be high in sodium and refined carbs. Similarly, many “low-fat” or “fat-free” products compensate for the lack of flavour by adding large amounts of sugar. The FSSAI has even issued notices to companies for using potentially misleading terms like 'healthy' on their packaging. Always rely on the nutrition panel and ingredients list, not the marketing claims on the front.
6. Check the FSSAI Number and Dates
This is a basic check for safety and legitimacy. Every legally sold packaged food product in India must have a 14-digit FSSAI license number printed on the label. This confirms that the manufacturer is registered with the food safety authority. A missing or suspicious-looking number is a major red flag. Also, quickly check the 'Date of Manufacture' and the 'Best-Before' or 'Expiry' date. The best-before date indicates the period during which the product retains its optimal quality and freshness. Choosing products with a longer shelf life remaining ensures you are getting a fresher item.
