The Nutrition Information Label (NIP) The Indian Government has not yet made it mandatory to list the nutrition facts on packaged foods.

However, most branded, packaged foods have a NIP on the back or on one side of the package, which explains the nutrition facts of the food.

A word of caution: sometimes, only the ingredients are mentioned instead of a comprehensive list of nutrition facts.

What to look for

Now that you know where to look, let's see what you should look for. Nutritionists recommend that you look at the serving size, servings per container, and the major nutrients per serving. Let's look at what each of these terms mean and how they can help you choose healthier alternatives.

The Serving Size: Most NIPs list the serving size, and sometimes the number of servings in the package, at the top of the food label. The serving size is usually denoted in an easy to measure unit such as grams or ml (for liquids), and the nutrition information on the package generally applies to one serving size.

How much is a serving size? Smaller than you would think! For example, a 40gm pack of potato chips might suggest a serving size of 20gm, and the nutrition facts stated on the pack will apply to that serving size. Thus, if you finish the pack in one sitting, you're consuming double the calories and other nutrients mentioned on the pack!

The Major Nutrients: After you've checked the serving size, look for the major nutrient groups including dietary fibre, proteins, vitamins, energy, fat, carbohydrates, and sodium.

Dietary Fibre, Proteins, and Vitamins: Use the NIP to select foods that are rich in desirable nutrients. For example, a high percentage of dietary fibre, protein, and selected vitamins are essential components of a healthy diet. Keep an eye out for foods that are rich in dietary fibre, vitamins such as vitamin C, folic acid or thiamine, etc.

Calories and Calories from Fat: Considering that most people aim to maintain a healthy weight, understanding this section of the NIP is important. Calories are the amount of energy the body gets from one serving of a food. Calories from fat indicate how much of the total calories come from fat. So anyone looking to lose or manage their weight should choose foods that have lower amounts of calories from fat.

Tip: According to the U.S. Food and Drug Administration (FDA) guidelines, 40 calories is low, 100 calories is moderate, and 400 calories or more is high. However, a low calorie count by itself does not necessarily mean the food is healthier.

For example, salt has zero calories, while avocado is very calorific; but avocado is much healthier than salt.