Nutritional labelling serves as a roadmap, guiding us through the complexities of packaged foods and helping us understand what lies within. By decoding this information, insights about the calorie content, macronutrients (such as fats, carbohydrates, and proteins), micronutrients (like vitamins and minerals), and potentially harmful additives or preservatives present in the food products can be known. Conscious decisions can be made about which foods align with our dietary needs, preferences, and health goals. Therefore, understanding nutritional labelling holds the key to unlocking smarter and healthier dietary habits. Also, a better understanding of food labels helps to develop a deeper connection between individuals and their food, encouraging a mindful approach toward consumption.
Nutritional labels, found in packaged food products provide information to consumers regarding the nutritional composition and content of the food item. In India, the nutritional labels are regulated by the Food Safety and Standards Authority of India (FSSAI), which is responsible for setting standards for food products and overseeing their manufacturing, processing, distribution, and sale. The FSSAI has a regulation for the labelling of food products known as the Food Safety and Standards (Labelling and Display) Regulations, 2020. The regulations include various aspects of labelling information such as serving size, calorie content, and amounts of protein, fat, and carbohydrates. Additionally, manufacturers must provide extra information like the daily value of nutrients, a list of ingredients, details about allergens so on and so forth.
Understanding Nutrition Facts on Food Labels:
The nutritional information per 100g or single consumption pack of the product, and the percentage (%) contribution to the Recommended Dietary Allowance, is calculated based on the daily requirements of an average adult who requires 2000 kcal energy, 67 g total fat. 22 g saturated fat, 2 g trans-fat, 50 g added sugar, and 2000 mg of sodium (equivalent to 5 g of salt).
The top section of the nutrition label provides product-specific details such as serving size, amount per serving, calories, and nutrient information, which vary for each food and beverage product.
1. Serving size:
• Refers to the amount of food consumed per packet or the weight/volume.
• The Nutrition Facts Label typically provides information based on a single serving size or per 100g or 100ml. However, many packages contain more than one serving.
• One should always consider the actual number of servings or grams/ millilitres consumed. For example, if a packet contains three servings or 300g, and the entire packet is consumed, the individual would consume triple the calories and nutrients listed on the Nutrition Facts Label.
2. Calories:
• Calories indicate the energy we receive from one serving of food.
• Refer to the Recommended Dietary Allowances (RDA) 2020 to align the number of calories consumed with the body's requirements, considering variations based on factors such as age, sex, height, and activity level.
• Consuming excessive amounts of calories per day is linked to overweight and obesity.
• Low-calorie food products: Not more than 40 kcal per 100 g for solids & 20 kcal per 100 ml for liquids.
• Calorie-free food products: Not more than 4 kcal per 100 ml for liquids.
3. Carbohydrates:
• Individuals should consume carbohydrates according to their body's requirements, as outlined in the RDA 2020 table. The table provides guidance on the recommended daily allowance of carbohydrates based on factors such as age, gender, and activity level. Following these recommendations helps individuals maintain a balanced diet and meet their nutritional needs.
• Check for sugars, especially added sugars to reduce the risk of obesity.
• Low sugar: The product contains not more than 5 g of sugars per 100 g for solids or 2.5 g of sugars per 100 ml for liquids.
• Sugar free: Product contains not more than 0.5 g of sugars per 100 g for solids or 100 ml for liquids.
4. Protein:
• Look for the foods that are rich in proteins. Proteins are the building blocks of our body.
• Refer, RDA 2020 to assess whether the protein content listed on food labels aligns with the nutritional need.
• Food products should contain 10% of RDA per 100 g for solids & 5% of RDA per 100 ml for liquids.
5. Fats:
• It Includes:
○ Total fat which refers to the sum of all types of fats present in a food item, including saturated fat, unsaturated fat, and trans-fat. While some fats are essential for health and provide energy, excessive intake of total fat, especially saturated and trans fats can contribute to various health problems, including obesity and cardiovascular disease.
✔ Low fat- Not more than 3 g of fat per 100 g for solids or 1.5 g of fat per 100ml for liquids.
✔ Fat free- Not more than 0.5 g of fat per 100 g for solids or 100 ml for liquids.
○ Saturated fat- a type of fat found in various foods, including animal products like meat and dairy, as well as some plant-based oils like coconut oil and palm oil. Consuming too much-saturated fat can raise levels of LDL cholesterol (often referred to as "bad" cholesterol) in the blood, which can increase the risk of heart disease and stroke.
✔ Low saturated fat means - Not more than 1.5g per 100 g for solids or 0.75 g per 100 ml for liquids
✔ Saturated fat-free- do not exceed 0.1 g per 100 g or 100 ml of food.
○ Low cholesterol- Not more than
✔ 20 mg cholesterol per 100 g for solids and 1.5 g saturated fat per 100 g for solids or
✔ 10 mg per 100 ml for liquids and 0.75 g of saturated fat per 100 ml for liquids
○ Cholesterol-free- Not more than
✔ 5 mg cholesterol per 100g for solids or 100 ml for liquids.
✔ Additionally, the food shall contain no more than
✔ 1.5 g saturated fat per 100 g for solids or
✔ 0.75 g of saturated fat per 100 ml for liquids
6. Sodium:
• Select foods lower in sodium content to reduce the risk of high blood pressure.
• Low sodium content- The product contains not more than 0.12 g of sodium per 100 g for solids or 100 ml for liquids.
• Very low sodium content- Product contains not more than 0.04 g of sodium per 100 g for solids or 100 ml for liquids.
• Sodium free- Product contains not more than 0.005g of sodium per 100 g for solids or 100 ml for liquids.
7. Dietary fiber:
• Dietary fiber refers to the indigestible portion of plant-based foods, such as fruits, vegetables, whole grains, nuts, seeds, and legumes, which provides various health benefits including improved digestion and bowel regularity.
• When comparing similar food products, choose the one with higher dietary fiber content per serving.
• Food products should contain at least-
○ 3 g of fibre per 100 g,
○ 1.5 g of fibre per 100 ml,
○ 1.5 g of fibre per 100 kcal.
8. Vitamins & Minerals:
• Choose foods rich in various vitamins as they help us fight infections and keep us healthy.
• Compare the vitamin and mineral content listed on food labels with the Recommended Dietary Allowance (RDA) table to ensure proper consumption.
• Food products should provide at least -
○ 15% of RDA of the vitamin/mineral per 100g for solids or
○ 7.5% of RDA of the vitamin/mineral per 100 ml for liquids
Note: FSSAI has introduced the 'Jaivik Bharat' initiative for individuals seeking genuine organic food. This initiative guarantees the authenticity of food labels and is marketed as 'organic'. The 'Jaivik Bharat' logo serves as a common identifier for organic food, assisting consumers in recognizing authentic organic products.
References:
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FSSAI: https://www.fssai.gov.in/upload/uploadfiles/files/Compendium_Labelling_Display_23_09_2021.pdf
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McKeown, N. M., Fahey, G. C., Jr, Slavin, J., & van der Kamp, J. W. 2022. Fibre intake for optimal health: how can healthcare professionals support people to reach dietary recommendations? BMJ (Clinical research ed.), 378.
