1. The Ingredient List
This is arguably the most honest part of the package. According to FSSAI (Food Safety and Standards Authority of India) regulations, all ingredients must be listed in descending order of weight. This means the first three ingredients make up the bulk
of what you are eating. If sugar, refined flour (maida), or palm oil are at the top of the list for a product marketed as healthy, think again. Also, be a detective for hidden sugars. Manufacturers often use multiple types to avoid listing “sugar” as the main ingredient. Look out for words ending in “-ose” (like dextrose, fructose, sucrose) and other names like corn syrup, maltodextrin, invert sugar, or fruit juice concentrate.
2. Serving Size and Servings Per Container
This is a common trap for many shoppers. The nutritional information provided—calories, fat, sugar—applies to a single serving, not the entire package. It's easy to look at a bag of chips or a bottle of juice, assume it’s one portion, and consume two or three times the listed calories and sugar. Always check the “Servings Per Container” and multiply the nutritional values by the number of servings you actually consume to get an accurate picture of your intake. The serving size itself is not a health recommendation; it's simply the amount people typically consume in one sitting.
3. The Nutritional Facts Panel
This panel breaks down the nutrients in the food. For a quick and effective check, focus on a few key numbers. A smart way to compare two different products is to use the “Per 100g” column, as the “Per Serving” column can be misleadingly small. Pay close attention to “Total Sugars” and, if listed, “Added Sugars.” Added sugars are those put in during processing and offer no nutritional benefit. Also, check the fat content, specifically limiting “Saturated Fat” and avoiding “Trans Fat” entirely. Products listing “partially hydrogenated oils” in the ingredients contain trans fats, even if the label claims 0g per serving.
4. Allergen Declaration
For those with food allergies or sensitivities, this section is non-negotiable. FSSAI mandates that manufacturers clearly declare the presence of common allergens. These include cereals containing gluten, milk, soy, eggs, fish, peanuts, and tree nuts. This information is usually found near or as part of the ingredient list, often in bold type, making it easier to spot. Checking for allergens is a crucial step to prevent potentially severe health reactions.
5. 'Use By' vs. 'Best Before' Date
These two terms are often used interchangeably, but they mean very different things. A 'Use By' date is about safety. It is typically found on highly perishable items like milk, yoghurt, and meat. You should not consume a product after its 'use-by' date, as it could be unsafe even if it looks and smells fine. A 'Best Before' date, on the other hand, is about quality. It indicates how long the food will retain its optimal flavour and texture. Foods like biscuits, canned goods, and pasta are often safe to eat past their 'best-before' date, though they may not be as fresh.
6. FSSAI Logo and License Number
In India, always look for the FSSAI logo and license number on the packaging. This is your assurance that the food business operator is registered with the food safety authority and that the product complies with the mandatory safety standards set by the government. It’s a mark of accountability and a quick way to verify that the product has undergone the necessary regulatory checks before reaching you. The absence of this logo should be a major red flag.
