Scan the First Three Ingredients
The ingredient list is your most honest guide to what’s inside a package. In India, the Food Safety and Standards Authority of India (FSSAI) mandates that ingredients be listed in descending order by weight. This means the first three items make up the bulk
of what you're eating. If you see sugar (or its many aliases), refined flour (maida), or palm oil at the top of the list for a product marketed as healthy, it’s a red flag. For example, a “multigrain” biscuit might have refined wheat flour as its main ingredient, with the healthier grains appearing much further down. This simple check helps you see past marketing claims and understand the product's true composition.
Check the Serving Size vs. Per 100g
This is one of the most common ways consumers are misled. A label might show what seems like a low number for calories or sugar, but this is often for an unrealistically small serving size, like just two biscuits or 100ml of a 200ml drink. FSSAI regulations require labels to provide nutritional information per 100g/100ml and per serving. Always use the 'per 100g' column to make a fair comparison between different products, as this provides a standard measure. Then, consider how much you will realistically eat in one sitting and multiply the 'per serving' values accordingly to understand your actual intake.
Hunt for Hidden Sugars
Sugar is a master of disguise. While FSSAI is moving towards clearer declarations of "Added Sugar," many labels still list it under various names. Look out for words ending in '-ose' like fructose, dextrose, and maltose, as well as corn syrup, invert syrup, molasses, and even seemingly healthier options like cane sugar, jaggery powder, or honey. Food companies sometimes use several different types of sugar so that no single one appears high on the ingredient list—a trick called "sugar splitting." If sugar appears multiple times or is in the top five ingredients, you're likely consuming more than you think. This is especially true for products that don't taste sweet, like savoury sauces, breakfast cereals, and flavoured yoghurts.
Understand the Fats Section
The nutrition panel breaks down 'Total Fat' into saturated and trans fats. While your body needs some fat, it's crucial to limit certain types. Saturated fat, often found in baked goods and processed foods, should be consumed in moderation. The bigger concern is trans fat, which is often found in highly processed foods and created through a process called hydrogenation. It has no known health benefits and you should aim to keep your intake as close to zero as possible. Check the label for 'trans fat' and also scan the ingredients for 'partially hydrogenated oils,' which is a key source.
Look at the Sodium Level
Sodium, or salt, is another critical number to watch, especially in processed foods where it's used heavily for flavour and preservation. High sodium intake is linked to high blood pressure. The nutritional information panel will list sodium in milligrams (mg). As a general guide, a sodium content above 600mg per 100g is considered high. Be mindful of this in savoury snacks, instant noodles, soups, and sauces, which are often packed with salt.
Verify the FSSAI Logo and Licence Number
Every legally sold packaged food product in India must have the FSSAI logo and a 14-digit licence number printed on the label. This confirms that the manufacturer is registered and complies with the food safety standards set by the authority. You may also see other symbols, like the green dot in a square for vegetarian products or the brown triangle in a square for non-vegetarian items. Some products may also carry the '+F' logo, indicating they have been fortified with extra vitamins and minerals. Checking for these official marks ensures the product is authentic and meets regulatory standards.
