The Serving Size Illusion
The first thing to look at on any food label isn't the calorie count; it's the serving size. Food manufacturers often use unrealistically small serving sizes to make the nutritional numbers—like calories, sugar, and fat—seem lower. A small bag of chips
might list 150 calories, which sounds reasonable until you realise the packet contains three servings. In India, FSSAI regulations mandate that serving size must be declared on the label, often expressed in metric units like grams or ml, and sometimes in household measures like 'teaspoon' or 'cup'. But it’s common for a single, small package to contain multiple servings. Always ask yourself: "Will I realistically only eat this much?" If not, you need to multiply all the nutritional values by the number of servings you'll actually consume to get a true picture of your intake.
Master The 100g Comparison
To make a true 'apples-to-apples' comparison between two different products, ignore the 'per serving' column and find the 'per 100g' or 'per 100ml' information. This is the great equaliser. FSSAI guidelines require nutritional information per 100g/100ml or per single consumption pack. This standardised measure allows you to accurately compare the amount of sugar, salt (sodium), fat, and protein across different brands, regardless of their tricky serving sizes or pack weights. For example, Cereal A might seem healthier per serving, but when you compare the 'per 100g' sugar content to Cereal B, you might discover it's actually loaded with much more sugar. This single habit is the most powerful tool for making healthier choices.
Unpacking The Pack Size Puzzle
Have you ever felt your favourite packet of biscuits or bag of crisps seems lighter than it used to be? You might be experiencing 'shrinkflation'. This is the practice where manufacturers reduce the size or quantity of a product while keeping the price the same, or even slightly increasing it. It's a sneaky way to increase the unit price without you noticing. To combat this, get into the habit of checking the net weight printed on the pack. Don’t just rely on the physical size of the box, which can be misleading. When comparing a 'value pack' to a regular one, don't assume the larger pack is cheaper. You need to calculate the price per unit. This simple calculation gives you the true cost and helps you identify the best value for your money.
Your Two-Step Comparison Plan
Feeling empowered? Here’s a simple two-step plan to use on your next grocery run. First, for health, compare nutrients using the 'per 100g' value. Decide which nutrient is most important to you—is it lower sugar, less sodium, or higher protein? Use that metric to judge which product better meets your health goals. Second, for your budget, compare the price per unit. To do this, simply divide the total price by the total quantity (e.g., in grams or kilograms). The formula is: Price per Unit = Total Price / Total Quantity. For instance, if a 500g bag of lentils costs ₹100, the price per kg is ₹200. A 1.5kg bag for ₹270 has a price per kg of ₹180, making the larger bag better value. Many calculators are available online to do this quickly.
Beyond The Numbers
While serving sizes and unit prices are crucial, they are not the whole story. Once you've used the numbers to narrow down your options, take a final look at the ingredients list. Ingredients are listed in descending order of weight, so the first few items make up the bulk of the product. If sugar, salt, or 'refined flour' (maida) are at the top of the list, it's a red flag. Look for whole foods and ingredients you recognise. A shorter ingredient list is often, though not always, a sign of a less processed food. Ultimately, the goal is to build a healthy dietary pattern, and being a mindful consumer who understands labels is a massive step in the right direction.
