The last few years have seen a boom in the consumption of packaged foods and beverages, driven largely by convenience, time constraints and advances in packaging technology.

 To regulate the food industry and maintain standardization, the Food Safety and Standards Authority of India(FSSAI)mandates specific requirements for packaged food and beverage manufacturers and retailers.

 Food labelling in India dates back to 1954, while the Food Safety & Standards Act, 2006 brought a major shift in food regulation. The food labelling system we see today evolved with the establishment of FSSAI.

 Although food labelling has been mandatory for more than a decade now, studies suggest that consistent implementation and consumer understanding of nutritional information remain limited. One study found that only about one-third of consumers read labels on ultra-processed foods. More females compared to males read the nutrition labels and demonstrate a better understanding of the nutritional information. This highlights the need for greater public awareness.  

So, what should we look for when reading a food label?

1. Check the important logos:

  • FSSAI logo and license number: This indicates registration with the food regulatory authority. Registration does not necessarily guarantee the quality or purity of a product, but consumers can raise complaints with FSSAI if a product fails to meet the claims made on its label. 
  • ISI mark: Seen on packaged drinking and mineral water and certain processed foods such as infant food, milk powder and skimmed milk. ISI refers to the Indian Standards Institute, now known as BIS (Bureau of Indian Standards). 
  • Agmark: Used for agricultural products such as vegetable oils, pulses, cereals, honey, fruits and vegetables.
  •  Vegetarian/non-vegetarian logo: The green symbol indicates vegetarian food, while the brown symbol indicates non-vegetarian food, including products containing eggs and ingredients such as gelatin.  
  • Fortified food logo: Indicates that essential nutrients such as vitamins and minerals have been added—for example, iodised salt. Fortified foods such as wheat flour, rice, milk, oil and salt can help meet nutrient requirements. 
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2. Check the date: Always look at the date of manufacture and expiry or best-before date. This gives an indication of freshness and how long the product can be stored. Ideally, consume foods before the best-before date. 

3. Read the ingredient list: Ingredients are generally listed in descending order by weight, so the first few ingredients give a good indication of what the product is primarily made of. Look for: Added sugars and sugar substitutes such as high-fructose corn syrup ,the type of oil or fat used ,refined flour or starches, food additives and INS (International Numbering System)numbers preservatives. If the ingredient list looks more like a chemistry lab than a kitchen pantry, it may be a sign that the product is highly processed.

4. Look for allergen information: People with food allergies should check for common allergens such as milk, tree nuts including peanuts, eggs, fish, shellfish, soy and wheat proteins. Also pay attention to warnings about products manufactured in facilities that process these allergens.

5. Follow storage and usage instructions :Instructions for use and storage conditions help ensure that the product is used and stored appropriately. 

Understanding the Nutrition Facts :

The Nutrition Facts panel generally provides information about serving size, nutrients, energy and % of the recommended daily allowance/value.

  • Energy. This  denotes the calorie per serving in Kcal ,which stands for kilocalories.                                    Eg: If the pack says 2 servings/pack and the energy/calories is 100 cal/serving then you consume 200 calories if you eat the entire pack.
  •  Serving size: This is particularly important because nutritional information may be given per serving or per 100 g/100 ml. The entire package may contain multiple servings. For example, if a packet contains two servings and provides 100 kcal per serving, eating the entire packet means consuming 200kcal.

         Also remember that fat-free does not necessarily mean calorie-free or low-calorie.  

  • Fats and cholesterol : Check total fat, saturated fat, unsaturated fat and trans fat. Choosing products lower in saturated fat and with negligible or no trans fat can support heart health. 
  • Carbohydrates and sugars :Look at total sugars and added sugars. A product labelled “low sugar” may still contain sweeteners or hidden sources of sugar such as high-fructose corn syrup. Limiting added sugars can help reduce obesity risk. 
  • Sodium: Sodium does not come only from table salt. It may also be present in ingredients such as soy sauce or baking soda. People with conditions ,such as high BP and kidney -related issues ,where sodium restriction is advised may need to monitor their sodium intake. 
  • Protein and fibre :Protein is essential for muscles, tissues, skin, hair and hormonal health. Dietary fibre supports digestive and overall health. Foods providing adequate protein and fibre can therefore be healthy choices.  
  • Vitamins and minerals: Look for essential micronutrients such as iron, calcium, vitamin C and B-group vitamins, which play important roles in maintaining health.  

Understanding %DV/GDA: Some labels provide GDA (Guideline Daily Allowance) or %DV(Daily Value), indicating how much a serving contributes to the daily requirement of a nutrient. A %DV of 5% or less is considered low, while20% or more is considered high.

The 4 Things to Remember 

Check the serving size — don't assume the entire packet equals one serving.

Look for hidden sugars and sodium —ingredients such as maltodextrin, dextrose, agave, high-fructose corn syrup, soy sauce and baking soda can contribute to sugar or sodium intake. 

Identify the oil/fat source —ingredients such as hydrogenated vegetable oil and fractionated palm olein deserve attention. 

Read the ingredient list, not just the front of the pack —claims such as “100% whole wheat,” “multigrain” or “fat-free” may not tell the complete story. 

 As consumers, we need to look beyond attractive packaging and front-of-pack claims and make informed choices based on the Nutrition Facts and Ingredient list. Understanding serving size, added sugars, fats, sodium and other nutritional information can help us make more conscious food choices. 

In today's fast-paced world, where packaged and convenience foods are an integral part of grocery shopping, decoding food labels is a simple yet powerful step towards healthier eating.