Why Food Labels Matter
Understanding food labels is one of the most empowering skills a consumer can develop. Whether you're managing weight, diabetes, or simply trying to eat better, the label tells you exactly what you're putting into your body.
The Serving Size Trap
Always start here — before any other number on the label. Manufacturers often set unrealistically small serving sizes so that per-serving numbers look better. If the serving size is 30g and you eat 90g, multiply every figure by three.
Key Numbers to Look For
• Total calories: The baseline for energy balance
• Total fat, saturated fat, trans fat: Limit saturated fat (stay under 10% of total calories); avoid trans fat entirely
• Sodium: Under 2000mg per day for most adults; many packaged foods deliver more than this in a single serving
• Total carbohydrates and sugars: Look at "added sugars" separately — this is where most harm hides
• Dietary fibre: More is better — aim for at least 25–30g per day
• Protein: Especially important for satiety and muscle maintenance
The Ingredients List
Ingredients are listed in descending order by weight. If sugar, refined flour, or a hydrogenated oil appears in the top three — that's your answer about whether to buy it.
Watch out for sugar disguised under other names: high-fructose corn syrup, dextrose, maltose, sucrose, cane juice, rice syrup.
Nutrient Claims — What They Actually Mean
• "Low fat": Often means high sugar is added for taste
• "No added sugar": May still contain natural sugars or artificial sweeteners
• "Multigrain": Means multiple grains — not necessarily whole grains
• "Natural": Has no legal definition in India — means almost nothing
A Simple Practice
Spend 60 seconds with the label before putting any packaged food in your basket. Over time, you'll develop an instinct for what's worth buying — and what's worth putting back.