The Serving Size Deception
The first number you see on a nutrition label is often the most misleading: the serving size. Manufacturers determine this amount, and it’s frequently much smaller than what a person typically consumes in one sitting. For instance, the nutrition information
on a large bag of chips might be for just 10-15 chips. A bottle of a sweetened beverage might list data for a 150ml serving, while the bottle itself is 500ml. This makes the calories, sugar, and fat content per serving appear deceptively low. If you consume the entire package, you might be taking in three or four times the listed amount. According to India's Food Safety and Standards Authority (FSSAI), the serving size should reflect the amount customarily consumed, but this can still be manipulated to make a product look healthier than it is.
The 100g/100ml Gold Standard
To cut through the confusion, ignore the 'per serving' column at first. The most reliable way to compare two different products is to use the 'per 100g' or 'per 100ml' information, which is mandatory on labels in India. This provides a standardized, objective baseline. A breakfast cereal might claim to have only 5g of sugar per 30g serving, while another brand shows 8g per 40g serving. It's nearly impossible to compare these directly. But looking at the 'per 100g' column might reveal that the first cereal has 16.7g of sugar, while the second has 20g. Suddenly, the choice becomes much clearer. This apples-to-apples comparison is the single most powerful tool you have for making an informed decision.
What to Look For After Serving Size
Once you've used the 100g/100ml rule to compare products, the next step is to look at a few key nutrients. Don't get lost in the details; focus on what matters most for long-term health. The main culprits to watch out for are added sugars, sodium (salt), and saturated fats. Recent FSSAI proposals even aim to make these values more prominent on labels. As a general guide from health bodies like the UK's NHS, a food is considered high in sugar if it has over 22.5g of total sugars per 100g, and high in salt if it has more than 1.5g per 100g. Aim for products with lower numbers in these categories. Conversely, look for higher amounts of beneficial nutrients like dietary fibre, which helps you feel full and supports gut health.
A Quick Look at the Ingredients List
The nutrition panel tells you the numbers, but the ingredients list tells you the story of what you're actually eating. Ingredients are listed in descending order by weight. This means the first three ingredients make up the bulk of the product. If sugar, salt, or some form of fat is one of the first few items listed, it's a sign that the product is likely high in those components, regardless of what the front of the pack claims. Look for a shorter list with recognizable, whole-food ingredients. If the list is long and full of chemical-sounding names or various types of syrups and starches, the product is likely highly processed. Also, be aware of hidden sugars which can go by many names, such as corn syrup, fructose, dextrose, and maltitol.
