How to Read a Nutrition Label

In today’s India, we’re surrounded by packaged foods—from millet cookies to protein bars. But not everything that looks healthy actually is. That’s why reading the nutrition label is key. It helps you spot hidden sugars, unhealthy fats, and marketing tricks.

Why It Matters

India faces two big health issues: undernutrition and rising lifestyle diseases like obesity, diabetes, and heart problems. Packaged foods loaded with salt, sugar, and trans fats are a major cause. The good news? You can avoid most of these risks by checking the label before buying.

What’s a Nutrition Label?

It’s the info box on the back of packaged food. It tells you:

• Serving size

• Calories

• Carbs, protein, fat

• Vitamins and minerals

• Added sugar, salt, and trans fats

But don’t just look at calories—look deeper.

8 Easy Checks to Pick Better Foods

1. Serving Size: Check how much you’ll actually eat. One pack may have 2–3 servings.

2. Added Sugar: Avoid products with more than 5g per serving. Look out for names like glucose, fructose, corn syrup.

3. Salt (Sodium): Less than 120mg per serving is ideal. High salt = high BP risk.

4. Trans Fats: Say no to “hydrogenated oils.” Choose “0g trans fat.”

5. Whole vs. Refined: Pick whole wheat, oats, or millets. Skip maida.

6. Ingredient List: Short and simple is better. Long chemical names = ultra-processed.

7. Protein & Fiber: Aim for 5g protein and 3g fiber per serving. Keeps you full and balanced.

8. Front Claims: “Low fat” or “natural” can be misleading. Always double-check the label.

Final Thought- Be Mindful When next time you shops.

Food is part of our culture—but smart choices protect our health. Flip the pack, read the label, and choose wisely. Because real wellness starts not at the clinic, but in your kitchen and grocery cart.