Label Kaise Padhein - How to Read Food Labels

Packaged food ke peeche wala label boring lagta hai, par yahi tumhari health ka GPS hai. Agar sahi se padhna aa gaya, toh koi company tumhe fool nahi kar sakti.

1. Serving Size Ka Jhol

Sabse bada trick: Companies serving size chhota rakhti hain taaki numbers achhe lagein.

Example: Ek chips packet "30g serving" dikhata hai, par packet 150g ka hai. Tum poora khaoge, toh multiply karo 5 se!

2. Per 100g Dekho

"Per 100g" column sabse honest hai. Isse comparison easy hota hai.

Quick Rules (per 100g):

Sugar: <5g = Low, >15g = High
Sodium: <120mg = Low, >600mg = High
Sat Fat: <1.5g = Low, >5g = High

3. Ingredients List Ka Secret

Ingredients descending order mein likhe hote hain — jo pehle hai, wo sabse zyada hai.

Agar sugar (ya uske aliases) top 3 mein hai, toh product sugar bomb hai. Dekho: Glucose, fructose, corn syrup, maltodextrin — sab sugar hai!

4. % Daily Value

Ye batata hai ki ek serving mein kitna % daily limit aa raha hai.

5% ya kam = Low (achha for sodium, sugar, sat fat)
15% ya zyada = High (achha for protein, fiber, vitamins)

5. "Health" Claims Ignore Karo

Front of pack pe jo likha hai — "Natural", "No Added Sugar", "Protein Rich" — ye marketing hai. Back label hi sach batata hai.

Mizan Tip

Label confusing lage? Sirf Mizan pe product search karo — hum sab calculate karke simple verdict de dete hain.

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