It's vital to scrutinise food labels beyond their claims. Decoding the fine print ensures that what we eat aligns with our health goals

Decoding Food Labels

As a dietician, I strive to provide the best possible tailored meal plans to my clients, so why would I not stop and flip food packages to scrutinize labels to ensure what goes on my plate and my family’s? Albeit, every time I do that I stop to think about the actual intent of documenting the ingredients on the package and I feel deceived. The idea behind all this ‘extra work’ was to keep the consumer informed and help them make intelligent choices for themselves. But then

I see a granola bar labelled "whole grain" and "healthy snack," only to find sugar listed as the first ingredient! Has the food industry turned food labels into a game of hide-and-seek with our health? Food manufacturers have become masters of a deceptive language game. Over time, they've developed tactics to maximize sales and keep their customers hooked, often at the expense of health. Buzzwords like "natural" and "low-fat" create an illusion of health, while hidden sugars and cleverly disguised serving sizes make it difficult to decipher the truth. These tactics paint a picture of a healthy snack, obscuring the reality which can be quite different.So, does this mean we're doomed to fall victim to marketing tactics? Absolutely not! With a little knowledge, we can become empowered to decode food labels, making informed choices about what purchases we make.

Here are a few key areas to focus on during your next grocery run and fill your shopping cart with what is right for you:As I said earlier, don’t allow the food companies to trick you into buying their products just because they claim to be “natural”, “low-fat” or “multigrain”. Low fat doesn’t alone mean that literally. The term also implies added sugars and the use of unhealthy fillers.For the longest brown rice has wooed Indian buyers, but this does not mean that brown rice syrup is any good and a healthy replacement for sugar! High fructose corn syrup, agave nectar, palm, etc are scattered through the list of ingredients keeping even the most discerning customer, from grasping the true sugar content. When you see “sugar-free” on the label, know that other forms like sugar alcohol or artificial sweeteners might be in play. The latest in line is, “natural sweeteners” or “fruit extract” which again is sugar; no less, no more.

The biggest gamble lurks in the Serving Sizes. As a standardized directive laid down by the FDA, it is ideally meant to help consumers compare the same products from different brands, empowering them to make the best choice for themselves. But, most manufacturers shrink the serving size per package, compared to what an average consumer would typically eat. Consider finishing a whole bag of munchies in one go while the manufacturer suggests two servings per container. All ingredients are specified per serving and you ended up twice what you thought was good for you! Ensure you keep a tab of serving size and calculate your portion and calorie/sugar intake accordingly.“Rich in protein”, “Fiber-rich” etc are another set of crowd pullers that mostly tend to divert customer’s attention from other not-so-healthy ingredients.

Bearing these points in mind, your next trip to the supermarket will be a game-changer for your household. Don’t get carried away by big claims made on the face of the package, TURN IT AROUND & be sure to read the numbers. Whether it is calories, saturated and trans fats, sodium or added sugars, learn the limits and decide for yourself what suits you best. Employ help from label-reading apps that can demystify tricky labels and provide additional information about ingredients. See-through those marketing gimmicks and bring to the table what is healthier and more wholesome for you and your family.

(The author is a dietician  and Clinical Nutritionist Ambassador of FIT INDIA Movement of GOI; views are personal)