1. Scan the Ingredient List First
This is the most honest part of the package. Ingredients are always listed in descending order by weight, so the first three to five ingredients make up the majority of the product. If you see sugar (or its many aliases like glucose syrup, dextrose, or maltodextrin),
refined flour (maida), or palm oil at the top of the list, you know what the food is primarily made of, regardless of the health claims on the front. A truly healthy product will list whole foods like millets, whole wheat, or nuts first.
2. Check the Serving Size
This is a common trap. Manufacturers often list nutritional information for an unrealistically small serving size—for example, for just two biscuits in a large packet, or for 100ml of a 200ml drink. All the values for calories, sugar, and fat are based on that single serving. Before you decide if a food is healthy, multiply those numbers by the number of servings you are actually likely to consume. You might find that your 'light snack' contains far more sugar and calories than you initially thought.
3. Decode Sugar and 'Health' Claims
Many products use attractive but misleading terms. "No added sugar" simply means no sugar was added during manufacturing, but the product could still be high in natural sugars, like a packaged fruit juice. Likewise, terms like "natural" have no legal definition under FSSAI rules and can be used on almost any product. "Baked, not fried" might sound healthier, but the product could still be high in sodium and refined carbohydrates. Always refer to the nutrition facts panel for the truth.
4. Scrutinize the Fats Section
The nutrition panel breaks down fat into categories. The most important one to check is trans fat, which should ideally be zero. Look for the words 'partially hydrogenated oils' in the ingredient list, as this is a primary source of trans fats. The panel will also show total fat and saturated fat. While some fat is necessary, high levels of saturated fat should be consumed in moderation. Understanding this section helps you choose foods that are better for your long-term heart health.
5. Look for Mandatory FSSAI Symbols
Two symbols mandated by the Food Safety and Standards Authority of India (FSSAI) are crucial for Indian consumers. The first is the vegetarian and non-vegetarian mark: a green dot inside a square for vegetarian food and a brown triangle inside a square for non-vegetarian items. The second is the FSSAI logo itself, along with a 14-digit license number. The presence of this logo confirms that the manufacturer is registered and complies with basic safety standards. A missing license number is a significant red flag.
6. Uncover Hidden Sodium
Salt isn't just in chips and pickles; it's a hidden ingredient in many packaged foods like bread, sauces, breakfast cereals, and ready-to-eat meals. High sodium intake is linked to high blood pressure and other health issues. On the ingredients list, look for more than just 'salt'. Sodium can also appear as 'sodium benzoate' or 'monosodium glutamate (MSG)'. Checking the sodium content on the nutritional panel can help you manage your daily intake and avoid processed foods that are excessively high in salt.
