Decoding the Ingredient List
The ingredient list is arguably the most truthful part of any 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 ingredients make up
the bulk of what you're eating. If sugar, refined flour (maida), or palm oil are at the top, you know the product is primarily composed of these, regardless of any health claims on the front. Be wary of the 'sugar-splitting' trick, where companies use multiple types of sweeteners like glucose syrup, fructose, maltodextrin, or fruit juice concentrate so that no single one appears first in the list. A clean label has a short list of ingredients you can easily recognise, not a long list of chemical-sounding names and additives.
Mastering the Nutrition Facts Panel
The nutrition panel provides a snapshot of the energy and nutrients a product contains. The first thing to check is the serving size. All the values that follow—calories, fat, protein, and sugar—are based on that single serving, which may be much smaller than the whole package. To compare two different products fairly, always use the 'per 100g' column. FSSAI regulations require this standard measure, making it a reliable way to judge nutritional content. Pay close attention to total sugars, saturated fat, trans fat, and sodium. As a general rule, a product high in these is less healthy. For example, more than about 1.5g of salt (or 600mg of sodium) per 100g is considered high. Remember, the front of the pack is advertising, but the back is information.
Understanding Packaging Claims
Words like "Natural," "Healthy," and "Organic" are powerful marketing tools, but they can be misleading. The term "Natural" has no strict legal definition under FSSAI rules, so a product can be high in sugar and still claim to be natural. "Organic" is more regulated; products with this claim should have a certification logo like Jaivik Bharat or India Organic, which means they follow specific production standards. However, an organic biscuit is still a biscuit and may be high in sugar or fat. Claims like "Low Fat" or "Sugar Free" are also regulated and must meet specific thresholds. For instance, a "fat-free" product must contain less than 0.5g of fat per 100g. Always verify these claims by checking the nutrition panel and ingredient list.
Making Sense of Dates
Packaged foods come with date marks that indicate shelf life, but not all dates mean the same thing. The two most common are "Best Before" and "Expiry Date" (or "Use By"). "Best Before" is about quality. A product past its best-before date may lose some of its flavour, freshness, or texture, but it is often still safe to eat if the packaging is intact. Think of it as a suggestion for peak quality for items like biscuits, pasta, or canned goods. In contrast, the "Expiry Date" or "Use By" date is a safety deadline. It is used for perishable products like milk, fresh meat, and ready-to-eat salads. You should never consume a food past its expiry date, as it could be unsafe and pose a health risk, even if it looks and smells fine.
