The All-Important Ingredients List
The ingredients list is perhaps the most revealing part of any food label. Ingredients are listed in descending order by weight, meaning the first few ingredients make up the majority of the product. If sugar, salt, or an unhealthy fat is listed first,
that's a major red flag. A good rule of thumb is to favour products with shorter, simpler ingredient lists that you can actually recognise and pronounce. Be wary of multiple types of sugars disguised under different names like high-fructose corn syrup, dextrose, or maltose. The presence of these in various forms can mean the total sugar content is much higher than you think.
Decoding the Nutrition Facts Panel
This panel provides a detailed breakdown of the nutrients in a single serving. The first thing to check is the serving size. Often, a small packet can contain two or more servings, meaning you might be consuming double the calories, fat, and sugar than you realise. Pay close attention to saturated fats, trans fats, sodium, and added sugars. According to guidelines, a high daily value percentage for these is generally 20% or more, indicating you should consume them in moderation. Conversely, look for higher percentages of beneficial nutrients like dietary fibre, vitamins, and minerals.
'Best Before' vs. 'Use By' or 'Expiry'
These terms are not interchangeable. 'Best Before' is an indicator of quality. A product might lose some of its flavour or texture after this date, but it is often still safe to eat if stored correctly and shows no signs of spoilage like a bad smell or mould. On the other hand, 'Use By' or 'Expiry Date' is a safety deadline. It is typically found on perishable items like milk, meat, and packaged paneer. Consuming a product after its 'use by' date can pose a serious health risk and should be avoided.
Watch Out for Misleading Health Claims
Food packaging is filled with buzzwords designed to make products seem healthier than they are. Terms like 'Natural', 'Multi-Grain', or 'Made with Real Fruit' can be highly deceptive. 'Natural' is not a regulated term and can mean very little. A 'multi-grain' product might be made mostly of refined grains with only a tiny amount of whole grains. Similarly, something 'made with real fruit' could contain more sugar and artificial flavours than actual fruit. Always check the ingredients list and nutrition panel to verify these claims.
Allergen Information Is Critical
For individuals with food allergies, the allergen declaration is the most crucial part of the label. Regulations mandate that common allergens such as nuts, soy, wheat, milk, and eggs must be clearly declared. This information is often printed in bold within or just below the ingredients list, making it easier to spot. Always double-check this section, even if you have purchased the product before, as manufacturers can change their recipes without warning. Ignoring this can lead to severe allergic reactions.
Look for the FSSAI Logo and License Number
In India, the FSSAI (Food Safety and Standards Authority of India) logo and its 14-digit license number are marks of compliance. This number confirms that the food business operator is registered with the authority and adheres to the safety and hygiene standards outlined in the Food Safety and Standards Act, 2006. While it doesn't guarantee a product is 'healthy' in terms of its nutritional content, it does provide assurance that the product has undergone regulatory checks for safety. You can even verify the license number on the FSSAI portal for added peace of mind.
