1. Go Beyond the Expiry Date
Checking the ‘Best Before’ or ‘Expiry Date’ is a given, but it’s only the starting point. Also look for the date of manufacturing. This tells you how long the product has been sitting on the shelf or in a warehouse. A fresher product is generally better,
especially for items like spices, flours, and oils, which can lose their potency and flavour over time. The gap between the two dates gives you a clear idea of the product's total shelf life and helps you assess its freshness at a glance.
2. Decode the Ingredient List
The ingredient list is arguably the most honest part of the packaging. Ingredients are always listed in descending order by weight. This means the first three ingredients make up the bulk of what you're eating. If you see sugar, refined flour (maida), or palm oil listed first on a packet of 'healthy' biscuits, you are holding a product that is primarily sugar, flour, and oil. Be wary of multiple names for sugar, such as glucose syrup, fructose, maltodextrin, or fruit juice concentrate, which can make the total sugar content seem lower than it is. A short list of recognisable ingredients is usually a sign of a less processed, cleaner product.
3. Check for Mandatory FSSAI Marks
The Food Safety and Standards Authority of India (FSSAI) mandates certain symbols for consumer safety. The FSSAI license number is a must-have on any legal packaged food product, assuring it meets regulatory standards. For dietary choices, the veg/non-veg symbol is critical. A green filled circle inside a green square indicates a vegetarian product. A brown filled triangle inside a brown square signifies it contains non-vegetarian ingredients, which can include meat, fish, eggs, or even additives derived from animal sources. This was updated from a brown circle to help those with colour blindness distinguish the symbols easily.
4. Understand the Nutrition Panel Correctly
The nutrition facts panel can be confusing, but focus on the 'per 100g' column, not the 'per serving' column. Manufacturers can define a 'serving size' as an unrealistically small amount to make the calorie and sugar counts appear lower. The 'per 100g' data provides a standard measure to fairly compare different products. Pay close attention to total sugar, sodium, and saturated and trans fats. As a general rule for sugar, below 5g per 100g is low, and above 22g is high. For trans fats, the number should be as close to zero as possible.
5. Look for Positive Assurance Logos
Beyond mandatory marks, some logos signal added nutritional benefits. The '+F' logo in a blue circle indicates that a food has been fortified with essential micronutrients like iron, iodine, or vitamins A and D, as per FSSAI standards. This is common in staples like milk, edible oil, salt, wheat flour, and rice to help combat widespread micronutrient deficiencies in India. For vegan shoppers, the green dot isn't enough, as it includes dairy and honey. FSSAI has introduced an official vegan logo to identify products that are entirely free from animal-derived ingredients, though its mandatory implementation is still unfolding.
6. Question Vague Health Claims
The front of the pack is advertising, not information. Words like 'natural', 'healthy', 'real fruit', or 'no added sugar' are often used in misleading ways. The FSSAI has recently increased its scrutiny on such deceptive claims, forcing many brands to revise their packaging. A 'no added sugar' claim can be meaningless if the product contains high levels of fruit concentrate, which is a form of sugar. Similarly, a ' multigrain' product might contain only a tiny fraction of whole grains alongside a majority of refined flour. Always let the ingredient list and the nutrition panel be your guide, not the marketing buzzwords on the front.
