Don’t judge food by its packaging, learn to read the food labels

Experts urge consumers to read food labels carefully, focusing on serving size, calorie count, sugar, and fat content. The National Institute of Nutrition warns against misleading claims and stresses informed choices to reduce risks of obesity, heart disease, and allergies

Hyderabad: Most of the food that we consume today is pre-packaged and processed. A major reason why, as customers, people should think twice before they blindly reach out to pick their favorite food product from the shelves of the supermarket.

For the past year or so, a concerted effort on the part of doctors, nutritionists and food scientists, is underway to make people aware about the importance of properly reading and understanding food labels, so that they can make an informed choice.

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It is a fact that most of the customers are unaware of how to read a food label. So, what are the most important pieces of information on the back of the colourful food packet that can help them make a safe purchase?

According to Hyderabad-based National Institute of Nutrition (NIN), “One of the most important pieces of information for consumers on the food label is a statement on ‘Serving Size’ under the words ‘Nutritional Facts’. This is important because all the nutrition information shown is based on the referred serving size. Check how many serving unit used for presenting the Nutrition Facts. According to the amount of the food item being used assess the calories and other nutrients in the portion being used”.

In its guidelines on how to properly read food labels, especially nutrient information on the label, the NIN researches advise “If the label states, two servings for the entire packet and the calorie content is 100 calories per serving, then use of the entire packet would imply consumption of 200 calories. Always remember, ‘fat-free’ does not always mean ‘calorie-free’.

The food scientists also urge the public to look closely and check for ‘energy’ coming from carbohydrates and sugars. “Pay attention to sugars, especially added sugars, to reduce risk of obesity and NCDs. select food that are low in refined carbohydrates and total fat content, especially saturated fats and those that contain no trans-fat. This could help in reducing risk of heart disease,” NIN advisory said.

What to look out for in food labels?

• Always check for date of manufacture and storage instructions
• Look out for allergy causing ingredients and allergen declaration
• Claims like ‘low calorie’, ‘high fibre’, ‘low fat’, ‘low sodium’ is not complete information
• They have to be substantiated by providing actual values/nutritional facts about products
• Look for misleading claims like ‘All Natural’, ‘Real Fruit or fruit juice’, ‘made with whole grain’, ‘organic,’ etc.