7 things to look for in food labels while buying products

How to read food labels: Ingredients are listed in descending order by weight, so the first few ingredients are the most prominent (Image Canva)

The Indian Council of Medical Research (ICMR) issued a new dietary recommendation for Indians and emphasised on keeping informed choices when it comes to food intakes. The body also suggested to keep a check on food labels for making healthy choices. When reading food labels, there are several key things to check to make informed decisions about the products you're purchasing.

Here are some important elements to look for:

Ingredients List: Scan the ingredients list to see what the product contains. Ingredients are listed in descending order by weight, so the first few ingredients are the most prominent. Look for whole, recognisable foods and try to avoid products with a long list of artificial additives, preservatives, and chemicals, says Delhi-based nutritionist Rashmi Awasthi.

Nutrition Facts Panel: Check the serving size and the number of servings per container to ensure you're comparing similar portions when evaluating nutritional information. Pay attention to key nutrients such as calories, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fiber, sugars, and protein. Aim for foods that are lower in unhealthy fats, added sugars, and sodium, and higher in fiber and essential nutrients.

Calories and Portion Size: Be mindful of the calorie content per serving and consider whether the portion size aligns with your dietary goals and needs. It's important to maintain a balance between the calories you consume and expend to support overall health and weight management.

Added Sugars: Look for added sugars in the ingredients list and in the nutrition facts panel. Added sugars contribute to empty calories and can increase the risk of obesity, diabetes, and other health issues. Choose products with minimal added sugars, and opt for natural sources of sweetness when possible.

Sodium Content: Check the sodium content per serving, especially if you're trying to reduce your sodium intake. High sodium consumption is linked to hypertension and other cardiovascular problems. Choose products that are lower in sodium or look for "low sodium" or "no added salt" options.

Allergen Information: If you have food allergies or sensitivities, carefully review the allergen information on the label to identify potential allergens such as nuts, dairy, eggs, soy, wheat, or shellfish. Food labels are required to clearly identify common allergens to help consumers make safe choices.

Certifications and Claims: Pay attention to certifications and claims on the packaging, such as organic, non-GMO, gluten-free, or heart-healthy. While these labels can provide useful information, it's important to verify their validity and relevance to your dietary preferences and needs.