When shopping for packaged foods, do you ever wonder if you’re making the healthiest choice? With so many options available, it can be tough to know which one is truly good for you. Understanding food labels is key to making informed decisions. In India, the Food Safety and Standards Authority of India (FSSAI) ensures that food labels are clear and easy to understand, so you can make smarter choices. By learning to read labels properly, you can avoid unhealthy additives and make choices that support your health.

Why Reading Food Labels Matters

Food labels offer crucial details about the products you buy, such as their ingredients, nutritional value, and safety. Yet, many shoppers tend to overlook these labels, focusing instead on brand names, prices, or expiry dates. Taking the time to read the label helps you avoid foods high in unhealthy fats, sugars, and artificial additives, empowering you to make healthier choices for yourself and your family.

What to Look for on Food Labels

Here’s what to check when you read a food label:

Ingredients List

The ingredients list tells you everything that’s in the food. In India, manufacturers list ingredients in the order of how much of each one is used in the product. The first ingredient is the one that’s used the most. For example, if sugar is listed first, the food contains a lot of sugar.

What to watch out for:

• Whole foods: Look for oats, fruits, or vegetables at the top. This is a good sign that the product is healthier.
• Artificial chemicals: Avoid preservatives, artificial colours, and sweeteners. They make the food last longer or look better, but they aren’t always good for your health.
• High sugar content: If sugar or high-fructose corn syrup is near the top, the product is probably loaded with sugar. Too much sugar can lead to health issues like diabetes and obesity.

Nutrition Facts

The nutrition facts label tells you important information about the calories and nutrients in the food. The FSSAI ensures that manufacturers clearly show this information on the packaging.

Things to focus on:

• Serving Size: The serving size tells you how much counts as one serving. Be careful because many packages contain more than one serving. If you eat more than the suggested serving size, you might consume more calories, sugar, and fat than you think.
• Calories: If you’re trying to maintain a healthy weight, check how many calories are in one serving.
• Macronutrients (Fats, Carbs, and Protein): A balanced product contains a good mix of fats, carbs, and protein. Watch out for foods high in unhealthy fats like trans fats and saturated fats, as these can increase your risk of heart disease.
• Added Sugars and Salt: Too much sugar and salt can harm your health. Look for products with little to no added sugar or salt.
• % Daily Value (DV): This shows you what percentage of your daily nutrient needs you get from one serving. If a product gives you 20% of your daily fibre needs, it’s a good source of fibre.

Allergen Information

Food allergies can be serious, so check if a product contains common allergens like milk, nuts, soy, gluten, or eggs. In India, manufacturers must clearly state if their products contain any allergens.

Look for labels like:

• Contains Milk
• May contain traces of nuts
• Processed in a facility that handles soy

If anyone in your family has food allergies, always check this information carefully.

Legal Information

Legal details on the label ensure the food is safe for consumption. In India, FSSAI requires that packaged foods include:

• FSSAI License Number and Logo: This means the product has passed safety checks from the Food Safety and Standards Authority of India.
• Manufacturing Details: The name, address, and contact details of the manufacturer should be listed. This ensures accountability and gives you a way to contact them if there’s a problem.
• Fortified or Organic Labels: If a product is fortified with extra vitamins and minerals or is certified organic, the packaging will clearly state this.

Storage and Usage Instructions

Some foods need special storage to stay fresh and safe. For example, frozen foods should be stored at a specific temperature. Make sure you follow the storage instructions on the label to keep the food fresh and safe. Many packaged foods also come with cooking instructions. These show you how to prepare the product so it tastes its best and is safe to eat.

Expiry/Best-Before Date

Check the expiry or best-before date to ensure the food is still safe to consume. The expiry date tells you when the product is no longer safe to eat, while the best-before date ensures that the food is at its best quality (taste, texture, and nutrition).

Conclusion

Reading food labels is a simple but powerful way to make healthier decisions. By checking the ingredients, nutritional content, and allergen information, you can easily choose the products that are best for your health.

Next time you’re at the store, take a moment to read the labels. Compare different products and choose the ones with fewer preservatives, less sugar, and healthier fats. Small changes like these can have a big impact on your health in the long run. By paying attention to the food you eat, you can build better habits and enjoy a healthier lifestyle.