Dt. Niyati Nandu.
Bariatric Dietician & Content Writer
Smart Food Label Reading: A Guide to Eating Better, Especially Post-Bariatric Surgery
In today’s fast-paced world, we often overlook reading food labels. Whenever we go to the grocery store or supermarket, on the shelves there are many foods which are labelled from “all-natural” cereals to “low-fat” snacks and “sugar-free” drinks, etc. While these labels might catch your eye, but, how do you know what’s truly healthy for you ?? It is the bigger question we need to start asking ourselves. Whether you’re focused on general wellness or managing life post-bariatric surgery, smart label reading is a powerful tool for making better food choices.
What are food labels?
Food labels are any tag, brand, mark, pictorial or other descriptive matter, written, printed, stencilled, marked, embossed or impressed on, or attached to, a container of food or food product (FAO). In India, Food safety and standard authority of India (FSSAI) regulates food labels. According to the current guideline by FSSAI, it is mandatory for all food business operators (FBO) to provide the following information on food label:
Name of Food.
List of Ingredients.
Nutritional information.
Declaration regarding Veg or Non veg.
Declaration regarding Food Additives.
Declaration of name and complete address.
FSSAI logo and license number.
Net quantity, Retail Sale Price and Consumer Care details.
Lot/Code/Batch identification.
Date Marking.(use by/ best before date)
Labelling of Imported Foods.
Country of Origin for Imported Foods.
Instructions for use.
Declaration regarding Food allergen.
Declaration of food material not for human consumption.
Out this long list of information following 8 things consumers must know about the food before they buy.
Name of Food.
List of Ingredients.
Nutritional information.
Declaration regarding Veg or Non veg.
Declaration regarding Food Additives.
Net quantity, Retail Sale Price and Consumer Care details.
Date Marking.(use by/ best before date)
Declaration regarding Food allergen.
But most of the time consumers only know the price, quantity, name of the item and sometimes expiration date and allergen information (if a person is allergic). But other things are skipped. This could be due to lack of time or knowledge. So let us 1st understand why it is important to read labels for general as well as for the Bariatric population.
Why is it important to read food labels?
Food labels are designed to help consumers make informed food choices. But not all labels are created equal and marketing strategies can be misleading. Smart label reading helps you:
Avoid hidden sugars or unhealthy fats or hidden ingredients
Understand portion sizes
Choose nutrient-dense options rather than calorie dense option
Steer clear of allergens or additives
Take control of your dietary goals
Allows consumption of safe food (means food which is not stale/ expired)
Is it important to read food labels even post bariatric surgery??
Why not?? It’s definitely a yes. One of the key things for long-term success is responsible eating, and responsible eating calls for reading food labels. In this population it has similar benefits but in addition it also helps to prevent nutrient deficiencies as they are slightly higher risk of deficiency, helps them meet protein goal as it is higher in this population.
Quick tips for reading food labels
1. Go through basic
Check the name of your food item, price, expiry date, veg or non veg.
2. Start With the Serving Size
Always correlate your serving size with calories and net quantity. This helps you to identify how many calories you are eating if you are gonna consume that whole packet or beverage. Also check if calories are provided for 100g or per serving size.
3. Check the Ingredient List
Always remember ingredients are listed in descending order by weight. So, the first few items make up the majority of the product. This helps you to identify where your calories come from, what are hidden ingredients like they use various names for sugars like Corn syrup, agave nectar, evaporated cane juice, brown rice syrup, dextrose, fructose, sucrose, maltose, dextrin
Look for:
Whole foods like oats, nuts, fruits, or whole grains
Avoid :
Added sugars like high fructose corn syrup, maltose, or cane sugar
Hydrogenated oils (a source of trans fat, even if the label says “0g”)
Smart tip: The shorter the ingredient list (and the easier it is to pronounce the items), the better.
4. Understand the Nutrients
Check your nutrient facts or nutrition information table. This helps you identify if your food is high in carbs, fats or protein. Does it even have any micronutrient or its just empty calories.
Nutrients to limit:
Saturated fats
Trans fats
Sodium
Added sugars
Too much of these can increase your risk of chronic diseases like heart disease, diabetes, and hypertension.
Nutrients to choose:
Fiber (for digestion and satiety)
Protein (for muscle and metabolism)
Vitamins and minerals like calcium, iron, and potassium
Smart tip: Choose foods that are high in fiber (at least 3g per serving) and low in added sugars and sodium.
5. Use the % Daily Value Wisely
The % Daily Value (DV) tells you how much a nutrient in one serving contributes to your daily diet, based on a 2,000-calorie intake.
5% DV or less = Low
20% DV or more = High
Smart tip: Aim for high % DV in fiber, vitamins, and minerals — and low % DV in saturated fat, sodium, and added sugars.
Lastly, Be smart and be aware of marketing claims by reading food. Always verify these claims by checking the actual nutrition facts and ingredients. A “gluten-free” cookie can still be high in sugar and saturated fat.
Final Thoughts:
Smart label reading is about making informed choices that align with your personal wellness goals. The more familiar you become with what’s in your food, the more confident you’ll feel in making decisions that nourish your body and mind.
So next time you shop, take a few extra seconds to turn the package around. Your health is worth the read.
