1. Scan the Ingredient List First
Before you check calories or vitamins, find the ingredient list. By law, ingredients must be listed in descending order by weight. This is the single most honest part of the package. The first two or three ingredients tell you what the product is primarily
made of. If you see sugar, refined flour (maida), or oil listed first on a product claiming to be healthy, you should be skeptical. For a 'multigrain' bread or biscuit, if 'whole wheat flour' isn't the first ingredient, it's likely mostly refined flour with only a small amount of other grains added for marketing purposes.
2. Question the Serving Size
The nutritional information panel is often based on a serving size that is much smaller than what a person typically consumes. A packet of biscuits might list calories for a serving of just two biscuits, or a juice box might show sugar content 'per 100ml' even though the container is 200ml. This tactic makes the numbers for calories, sugar, and fat seem impressively low. Always check the serving size and the number of servings per container, then do the math to understand what you will actually be eating. This gives you a much more realistic picture of your intake.
3. Hunt for Hidden Sugars
Food manufacturers often use multiple types of sweeteners to avoid listing 'sugar' as the first ingredient. Get familiar with sugar's many aliases. If you see terms like high-fructose corn syrup, dextrose, maltodextrin, invert syrup, molasses, or cane juice high up on the ingredient list, the product is high in added sugar. These are found in foods that might not even taste sweet, such as breakfast cereals, sauces, and instant food mixes. A product labeled 'no added sugar' may still contain naturally occurring sugars from fruit juice concentrates, which the body processes similarly.
4. Decode 'Trans Fat-Free' Claims
Seeing a 'Trans Fat-Free' logo on a packet of chips or biscuits is reassuring, but it doesn't mean the product contains zero trans fat. Under FSSAI regulations, companies can use this claim if the product contains less than 0.2 grams of trans fat per 100g or 100ml of food. While FSSAI has mandated a limit of 2% industrial trans fatty acids in the total oils used, small amounts can still be present in products making this claim. To be sure, check the ingredient list for 'partially hydrogenated oils' or 'hydrogenated oils', which are the primary sources of industrial trans fats.
5. Beware of 'Health Halos'
Words like 'Natural', 'Multigrain', and 'Heart Healthy' create a 'health halo' that can be misleading. 'Natural' is a term that is not strictly defined by FSSAI, meaning it can be used on products that are still highly processed. 'Multigrain' simply means the product contains more than one grain, not that those grains are whole. Often, the main ingredient is still refined maida. Similarly, claims like 'Heart Pro' on cooking oils may suggest unproven health benefits. Always rely on the nutrition panel and ingredient list, not just these appealing marketing terms on the front of the box.
6. Verify the FSSAI License Number
Every legitimate packaged food product in India must have a 14-digit FSSAI license or registration number printed on the label. This number indicates that the food business operator is registered with the food safety authority. A missing or suspicious-looking number can be a red flag, suggesting the product may not comply with safety standards. You can verify the authenticity of this number on the FSSAI's official FoSCoS website. It’s a quick, simple check that provides a basic layer of assurance about the product's accountability.
