1. Serving Size and Servings Per Container
This is the first and most important thing to check. All the nutrition data on the label—calories, fat, sugar—is based on a single serving size, not the entire package. Manufacturers define the serving size, which might be much smaller than what you typically
eat in one sitting. For example, a small bottle of a beverage might contain two or more servings. If you consume the whole package, you must multiply all the nutrient numbers by the number of servings listed to understand your actual intake. Indian regulations mandate that information be provided per 100g/100ml and per serving, which helps in comparing products.
2. The Ingredients List
Ingredients are listed in descending order by weight. This means the first three ingredients make up the bulk of the product. If sugar, refined flour (maida), or an oil is listed first, you know that's what you're mostly eating, regardless of the health claims on the front. This is also where you can spot hidden sugars. Manufacturers use over 60 different names for sugar, including sucrose, fructose, glucose, corn syrup, maltose, dextrose, and even fruit juice concentrate. If you see multiple types of sugar listed, it's a good sign the product is high in added sugars.
3. Calories Per Serving
The calorie count tells you how much energy you get from one serving of the food. While counting every calorie isn't necessary for everyone, it provides a quick reference point for managing your energy intake and weight. Remember to relate the calorie number back to the serving size. A snack that seems low in calories might be because the serving size is unrealistically small. General nutrition advice is often based on a 2,000-calorie daily diet, but your individual needs may vary based on age, gender, and activity level.
4. Fat (Saturated and Trans Fat)
Look beyond 'Total Fat' and check the amounts of saturated and trans fats. Health authorities advise limiting these fats. Saturated fat is linked to an increased risk of heart disease, while trans fats (often listed as 'partially hydrogenated oils' in the ingredients) raise bad cholesterol and lower good cholesterol. According to guidelines, a food low in saturated fat contains 1.5g or less per 100g. Ideally, you should choose products with 0 grams of trans fat. Be aware that if a serving contains less than 0.5 grams, manufacturers can round it down to zero, so checking the ingredients list for hydrogenated oils is crucial.
5. Sodium and Added Sugars
Many packaged foods, even savoury ones like sauces and breads, contain high levels of sodium and added sugar. Eating too much sodium is associated with high blood pressure. A food is considered high in salt if it has more than 1.5g of salt (or 0.6g of sodium) per 100g. Similarly, added sugars provide calories with little nutritional benefit and can make it harder to meet your nutrient needs within your calorie limits. The nutrition label now separates 'Added Sugars' from 'Total Sugars,' making it easier to see how much sugar was put in during processing versus what occurs naturally.
6. Percent Daily Value (%DV)
The %DV shows how much a nutrient in one serving of a food contributes to a total daily diet of 2,000 calories. It's a quick way to gauge whether a food is high or low in a particular nutrient. As a general guide, 5% DV or less of a nutrient per serving is considered low, while 20% DV or more is considered high. You can use this to choose foods that are high in nutrients you want more of, like fibre and vitamins, and low in nutrients you want to limit, such as saturated fat, sodium, and added sugars.
