The nutrition facts table on packaged foods is a powerful tool for anyone looking to manage their health. At first glance, it might seem like a confusing jumble of numbers and percentages, but understanding it is simpler than you think. Learning to read it correctly allows you to see past marketing claims and make genuinely informed decisions about what you eat.
Step 1: Start with the Serving Size
This is the most critical and often overlooked part of the label. All the numbers that follow apply to this specific amount of food. Ask yourself: Is this the amount I will actually eat? Often, a small packet of chips or biscuits contains 2-3 servings, which can triple the calories, sugar, and fat you consume if you eat the whole thing.
Step 2: Check the Calories (Energy)
This tells you how much energy you get from one serving. It's a useful guide for weight management, but calories are not the whole story. The quality of those calories matters more.
Step 3: Understand the Macronutrients
- Total Fat: Look deeper at the types of fat. Aim for low amounts of Saturated Fat and zero Trans Fat.
- Total Carbohydrates: This includes everything from fiber to sugar. Look for higher Dietary Fiber, which is good for digestion. Pay close attention to Total Sugars and, most importantly, 'Added Sugars'. This is the sugar that has been added during processing and should be kept to a minimum.
- Protein: An essential nutrient for building and repairing tissues. Choosing products with higher protein can help you feel fuller.
Step 4: Look at the Micronutrients
- Sodium: High sodium (salt) intake is linked to high blood pressure. Many packaged and processed foods in India are very high in sodium. Compare products and choose options with lower values.
- Vitamins & Minerals: This section lists key vitamins (like Vitamin D) and minerals (like Calcium, Iron). It can help you choose more nutrient-dense foods.
Using the nutrition table empowers you to compare products side-by-side. It helps you see beyond attractive packaging and health claims like "low-fat" or "all-natural" to understand what your food is truly made of.