Start with the Serving Size
This is the first and most crucial step. All the nutritional information—calories, sugar, fat—is based on the “serving size” defined by the manufacturer, not necessarily how much you’ll actually eat. A small packet of biscuits might list the serving size as just
two or three biscuits, but many people consume the entire packet in one sitting. If you eat double the serving size, you are consuming double the calories, sugar, and sodium listed. Before you compare any other numbers, check the serving size and be realistic about how many servings you're consuming. This single check prevents the most common errors in judging a food's healthiness.
Scan the Ingredients List
The ingredients list is your most honest guide to what’s inside. Ingredients are listed in descending order by weight, so the first three items make up the bulk of the product. If sugar, salt, refined flour (maida), or hydrogenated oils are near the top, the product is likely not as healthy as its claims suggest. A shorter ingredient list with recognisable names is often a sign of a less processed food. If the list is long and full of chemical-sounding names, it's a good indicator that the food is ultra-processed.
Check for Unhealthy Fats, Sodium, and Added Sugar
These are the three numbers to watch closely for heart health and overall wellness. For an easy comparison between products, use the 'per 100g' column. For fat, pay special attention to saturated fat and trans fat, which are linked to health risks. For sodium, a food with more than 600mg per 100g is considered high in salt. When it comes to sugar, look for 'added sugar' specifically. Many products contain natural sugars, but it's the added ones that contribute most to health issues. According to the Indian Council of Medical Research (ICMR), daily sugar intake should ideally be limited to 20-25 grams.
Look for Beneficial Nutrients
While you're checking for things to limit, also look for the good stuff. A healthy packaged food will often be a good source of dietary fibre, protein, and essential vitamins and minerals. Fibre is crucial for digestive health and helps you feel full longer. A food with at least 3 grams of fibre per serving is considered a good source. Protein is important for muscle maintenance and satiety. When comparing two similar products, like breakfast cereals or snack bars, choose the one that offers more fibre and protein for the same number of calories.
Compare the Front Claim with the Back Label
This is where you connect the marketing on the front with the facts on the back. A package might shout “No Added Sugar,” but the ingredients list could reveal it’s sweetened with date syrup or fruit concentrates, which the Food Safety and Standards Authority of India (FSSAI) does not permit for such a claim. Similarly, claims like “healthy,” “natural,” or “whole wheat” can be misleading. The FSSAI has recently cracked down on brands for using such terms deceptively. Always verify front-of-pack claims by checking the nutrition facts and ingredients list. The back of the pack tells the real story.
