6 Quick and Easy Hacks to Read Food Labels | Ingredients List | Packaged Foods

Reading food labels can be overwhelming. Here are 6 quick and easy hacks to help you understand them better and make smarter consumption choices:

✅ Ignore the front of the packaging: Any claims made on the front of the product should be blindly disregarded. Flip the product over to the back of the packaging to read its nutritional facts and ingredient list.

✅ Largest ingredients first: According to FSSAI requirements, a product’s ingredients must be listed in decreasing order of quantity. Always look out for the first 3-5 ingredients in the ingredient list to know what makes up the majority of a product’s contents.

✅ Less is often more: Seeing a long and complex ingredient list on a product should set off alarm bells in your head. As a general rule, look for products with shorter and simpler ingredient lists.

✅ Pay attention to Macronutrients: When comparing nutrition labels, you should favour products with higher levels of protein, dietary fibre, monounsaturated fats (MUFA) and polyunsaturated fats (PUFA). Likewise, look for products with lower levels of saturated fats, trans fats, total sugar, total carbs and sodium.

✅ Serving size matters: Brands often use deceptive serving size definitions to manipulate the nutritional facts on the label. When comparing nutrition labels, be sure to account for these deviations to make an apples-to-apples comparison.

✅ Know your RDAs: A nutrient’s Recommended Dietary Allowance (RDA) serves as an indicator of your daily “budget” for that nutrient. All packaged food products are required to list %RDA per nutrient to help you quantify how much one serving of a product would deplete your daily budget.

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