In India, food is more than just fuel—it’s a part of our festivals, family traditions, and daily routine. We’re known for our diverse, home-cooked meals rich in spices, grains, and vegetables. But in recent years, a different kind of food has crept into our lives—easy-to-grab, colourful, and often irresistible. From crunchy chips to sugary colas, these ultra-processed foods are quick to eat and heavily advertised. But many of them fall into the HFSS category, which stands for High in Fat, Sugar, and Salt. While they may be convenient and tasty, regularly eating such foods can lead to serious health problems. Thankfully, India’s food safety authority, FSSAI, is stepping in to raise awareness and promote healthier food choices across the country.

What Are HFSS Foods?

HFSS foods are food products that contain high levels of fat, sugar, and salt. These ingredients are added in excess to improve flavour, texture, and shelf life—but they also make the food unhealthy when consumed frequently. Most of these items are processed or packaged, and they offer very little nutritional value.

Some common examples include:

• Fried snacks like potato chips, pakoras, and namkeens
• Sweets, chocolates, and candies
• Sugary drinks and soft drinks
• Instant noodles and processed frozen foods
• Burgers, pizzas, and other fast food
• Cakes, pastries, and biscuits

These foods are often low in fibre, protein, and essential vitamins. So, even though they may satisfy hunger quickly, they don’t nourish the body in the long run.

Why Should You Be Concerned?

The problem with HFSS foods is that their effects build up slowly. Eating these foods regularly can affect your health over time—sometimes without showing early symptoms. Many studies have shown that high intake of fat, sugar, and salt can lead to:

• Obesity
• High blood pressure
• Type 2 diabetes
• Heart disease
• Tooth decay
• Digestive problems

In India, lifestyle-related diseases are on the rise, especially in urban areas. What’s more worrying is that children and young adults are becoming the biggest consumers of these foods, thanks to flashy ads, peer pressure, and the easy availability of junk food.

How FSSAI Helps Create Awareness

To fight this growing health issue, the Food Safety and Standards Authority of India (FSSAI) has taken proactive steps. It doesn’t just regulate the food industry—it also tries to guide citizens toward safer and more nutritious food habits.

Here’s how FSSAI is creating awareness about HFSS foods:

Eat Right India Movement

This campaign encourages people to choose healthy, local, and seasonal food over junk food. It highlights the dangers of HFSS foods through public events, school outreach programmes, and social media. The campaign’s message is simple: eat mindfully and live well

Front-of-Pack Labelling (FoPL)

Soon, you’ll see warning labels on the front of packaged food items. These labels will clearly show if a product is high in fat, sugar, or salt. This way, even a quick look at the packet will help you decide whether it’s a healthy option or not.

Safe Food for Children in Schools

FSSAI has asked schools to stop selling HFSS items in and around their premises. Schools are also encouraged to include nutrition awareness in their curriculum and serve balanced meals to students.

Strict Monitoring of Food Businesses

FSSAI now conducts regular inspections of restaurants, food stalls, and packaged food units. It ensures that businesses follow food safety standards and keeps a check on hygiene, labelling, and quality.

What You Can Do as a Consumer

While authorities are doing their part, your everyday choices matter the most. You can protect yourself and your family with some simple steps:

• Read the labels: Always check for sugar, salt, and fat content before buying packaged food.
• Limit junk food: Enjoy snacks occasionally, not as a daily habit.
• Cook more at home: Home-cooked meals are generally fresher, cleaner, and more balanced.
• Choose healthy alternatives: Replace fried snacks with roasted or steamed ones. Pick fruits, nuts, and seeds for munching.
• Educate children: Teach kids to enjoy healthy food early on. Explain how junk food affects their body.

These small changes can go a long way in building a healthier lifestyle for your whole family.

The Road Ahead: Making Healthier Choices Together

HFSS foods are not going away anytime soon, but we can choose how often we eat them. By understanding what goes into our food and how it affects our health, we can make smarter decisions. India is already taking important steps. Campaigns like Eat Right India and upcoming front-of-pack labelling will give consumers more power to make informed choices. With growing public awareness and better enforcement of food safety laws, we’re moving toward a future where good health and good food go hand in hand. So, next time you’re drawn to a packet of chips or a fizzy drink, take a moment. Read the label. Think about what you’re feeding your body. That small pause can help you make a strong step toward better health—for yourself and your loved ones.