Start with the Serving Size
Before you check calories or sugar, look at the serving size at the top of the Nutrition Information panel. All the numbers on the label—calories, fat, sugar, sodium—are based on this amount, not the entire package. Food companies can make a product appear
healthier by using an unrealistically small serving size. For example, a bag of chips might list the serving size as 10 chips, but most people eat far more. To compare two products fairly, you must first understand the serving size for each. FSSAI rules require labels to show values per serving and per 100g. Always use the 'per 100g' column to make a true, apples-to-apples comparison between different brands. This stops serving size gimmicks from confusing you.
Scan the Ingredients List
The ingredients list is your most honest guide to what’s inside a package. In India, ingredients must be listed in descending order by weight. This means the first three ingredients make up the bulk of the product. If sugar (or one of its many aliases like corn syrup, dextrose, or maltodextrin), refined flour (maida), or palm oil are at the top of the list, the product is likely not as healthy as its packaging claims. A shorter ingredients list with names you recognise is often a better sign. If the list is long and full of complex chemical names and codes, it's a sign that the food is highly processed.
Check for Sugar, Sodium, and Fat
On the nutrition panel, focus on a few key nutrients to quickly assess a product's healthiness. First is sugar. Many products contain high levels of added sugar, which provides empty calories. According to Indian dietary guidelines, the daily limit for added sugar is about 25 grams. If a single serving of a drink or snack contains 10-15 grams, it's a significant portion of your daily limit. Second, check the sodium (salt). Packaged foods are a major source of excess sodium, which can impact blood pressure. The recommended daily limit is 2000 mg of sodium (about 5g of salt). Finally, look at saturated and trans fats. Limiting these is crucial for heart health. When comparing two products, the one with lower amounts of sugar, sodium, and saturated fat is generally the healthier choice.
Understand the % RDA (Daily Value)
You will often see a column for '% RDA' or '% Daily Value' on the label. This tells you what percentage of your daily requirement for a particular nutrient is met by one serving of that food. This is based on a standard 2000-calorie diet for an average adult. A simple rule of thumb is that 5% RDA or less of a nutrient per serving is considered low, while 20% RDA or more is high. You can use this to your advantage: aim for low percentages for things like sodium and saturated fat, and higher percentages for beneficial nutrients like dietary fibre and vitamins.
Ignore Misleading Front-of-Pack Claims
The front of the package is marketing. It is designed to sell, using attractive but often misleading terms like '100% Natural', 'Multigrain', 'Baked, Not Fried', or 'High Protein'. A 'multigrain' bread might still have refined flour as its main ingredient, and a 'cholesterol-free' oil is not surprising since vegetable oils are naturally free of it. Recent crackdowns by FSSAI have targeted many such deceptive claims. Always turn the package over and trust the Nutrition Information panel and the ingredients list, not the splashy promises on the front. The FSSAI license number, a 14-digit code, also confirms the manufacturer is a legally registered entity.
