Diwali Snacking: What to Check Before Buying Packaged Foods and Sweets?

Overview:

• Reading food labels helps you make informed choices when buying packaged Diwali snacks and sweets.
• Check the ingredient list, serving size, and nutrition facts to understand what a product contains.
• Added sugar, saturated fat, trans fat, and sodium are key nutrients to watch when choosing festive snacks.
• “Baked”, “natural,” and “sugar-free” do not automatically mean healthy. Always check the ingredients and nutritional values.
• Balanced meals with adequate protein and fibre can help you feel fuller for longer, reducing the urge to overeat snacks and sweets during Diwali. Comparing food labels and practising portion control can also help, especially if you have diabetes, high cholesterol, or high blood pressure.

Diwali brings plenty of reasons to snack, from namkeen and savoury mixtures to chocolates, biscuits, and festive mithai. Whether you're putting together a gift hamper or picking up snacks for guests, the choices can be overwhelming.

But have you ever turned a packet around to check what's actually in it? A snack labelled baked, a sweet box claiming natural ingredients, or a biscuit marketed as sugar-free may sound like a better choice. However, the front of the pack does not tell you the complete story.

The ingredient list, nutrition information, serving size, and storage instructions can reveal much more about a product. Knowing how to read these details can help you compare similar products, understand what you're eating, and make informed choices during the festive season.

You don't have to give up your favourite Diwali treats. A few simple checks can help you enjoy them while being more mindful of your overall eating habits.

Yes, it is a little too lengthy. The Overview should be sharper, with each bullet conveying one key takeaway.

How to Read a Food Label Before Buying Packaged Snacks

Imagine you're choosing between two packets of namkeen. Both look similar, but one has a baked label while the other highlights its protein content. Which one should you choose?

Instead of relying on these claims, turn both packets around. The ingredient list and nutrition information can help you understand what you're actually comparing.

Here's what to look for.

1. Check the ingredient list first

Packaged foods generally list ingredients in descending order by weight. This means the ingredient used in the largest quantity appears first, followed by the others.

For example, if refined flour, sugar, or a particular fat appears among the first few ingredients, it tells you that these ingredients make up a relatively larger share of the product.

When buying namkeen, biscuits, chips or savoury mixtures, look for:

• Refined flour and refined starches: These may form a major part of some biscuits, crackers and savoury snacks. Check whether the product also provides fibre or uses whole-grain ingredients.
• Added sugars and syrups: Sugar may appear under different names, including glucose syrup, dextrose, maltose and other sugar-based ingredients.
• Oils and fats: Check which oils or fats have been used, particularly in bakery products and packaged savoury snacks.
• Salt and sodium-containing ingredients: These can contribute to the product's overall sodium content.

The first few ingredients offer a useful starting point, but they don't tell you everything. A product with sugar listed further down the list may still contain a considerable amount of sugar. That's why you should read the nutrition panel too.

2. Understand serving size before comparing products

One of the easiest mistakes when reading food labels is overlooking the serving size.

The nutrition information may be given per serving, per 100 g, or both. However, the amount you actually eat may be different from the serving size mentioned on the packet.

For example:

Suppose a snack packet contains 200 g and lists its nutrition information per 50 g serving. If you eat the entire packet, you have consumed four servings. That means you need to multiply the listed calories, sugar, fat, and sodium by four to understand your total intake.

This is also why comparing two products using only their per-serving values can be misleading if their serving sizes differ.

A useful shopping tip: Compare similar products using their nutritional values per 100 g wherever available. Then consider the portion you are realistically likely to eat.

3. Pay attention to these nutrients

The nutrition panel gives you a clearer picture of what a packaged snack contributes to your diet.

Nutrient	What it tells you	What to consider
Added sugar	Sugar added during processing or preparation	Compare the quantity and avoid relying only on claims such as natural or no refined sugar.
Saturated fat	A type of dietary fat found in ingredients such as ghee, butter, and some vegetable fats	Compare products and limit frequent consumption of snacks high in saturated fat.
Trans fat	A type of fat associated with increased cardiovascular risk	Keep intake as low as possible and check the ingredients for partially hydrogenated oils.
Sodium	A mineral present in salt and other sodium-containing ingredients	Pay attention to it in namkeen, chips, salted nuts and savoury mixtures.
Protein	A nutrient needed for growth, repair and several body functions	Consider it as part of the product's overall nutritional profile.
Dietary fibre	The part of plant foods that supports digestive health	Look for fibre from whole grains, pulses, nuts and other plant ingredients.

For example, two packets of savoury mixture may look almost identical, but one may contain considerably more sodium or saturated fat than the other. Comparing the values helps you make a more informed choice.

For people managing diabetes, total carbohydrates and serving size also matter. Looking at sugar alone does not give the complete picture because starches and other carbohydrates can also affect blood glucose.

4. Look for partially hydrogenated oils and shortening

Some packaged snacks, biscuits, crackers, and bakery products may contain fats that deserve closer attention.

Check the ingredient list for terms such as:

• Partially hydrogenated vegetable oil
• Hydrogenated vegetable oil
• Vegetable shortening

Partially hydrogenated oils are an important source of industrially produced trans fats. These fats can raise LDL (bad) cholesterol and lower HDL (good) cholesterol, increasing cardiovascular risk.

The World Health Organization recommends keeping trans-fat intake below 1% of total daily energy intake and advises eliminating industrially produced trans fats from the food supply.

However, don't confuse all vegetable oils with hydrogenated oils. The type of oil and how it has been processed matter. Also, a nutrition label may show a declared trans-fat value, so check both the ingredient list and the nutrition panel.

5. Check allergens, food claims and storage instructions

If you have a food allergy, the allergen declaration deserves particular attention. Packaged foods may contain ingredients such as milk, peanuts, tree nuts, soy, eggs and wheat, or carry warnings about possible cross-contact.

Also look at the FSSAI logo and licence number, vegetarian or non-vegetarian symbol, date markings and storage instructions.

For example, a product that says refrigerate after opening should not be left at room temperature once opened. Similarly, a sweet that requires refrigeration should be stored as directed, even if it comes in attractive gift packaging.

Remember: A food label is not just a list of numbers. It helps you understand the product's ingredients, nutritional composition, allergens, and handling requirements.

What to Check Before Buying Packaged and Loose Diwali Sweets

Diwali sweets come in many forms: sealed gift boxes, individually wrapped pieces, open trays at sweet shops, and freshly prepared mithai. The checks are slightly different depending on how the sweets are sold.

1. Packaged sweets

Buying a box of kaju katli, soan papdi, laddoos, or other packaged mithai? Don't stop at the product name or the picture on the box.

Check these details before purchasing:

• Ingredients: Look at the ingredient list to understand what the sweet is made from, including sugar, milk solids, nuts, edible oils, and fats. If you're buying a nut-based sweet, check which nuts are used.
• Sugar and fat content: Check the nutrition panel, where available. Two sweets that look similar may differ in their sugar and fat content depending on their ingredients and preparation.
• Date markings: Check the manufacturing or packing date, best-before date, or expiry information, as applicable. Avoid products that have passed their stated date.
• Packaging condition: Avoid boxes that are torn, open, leaking, damp, or visibly damaged. Check that seals are intact where applicable.
• Manufacturer details: Look for the manufacturer's name and address, FSSAI licence number, and other required label declarations.
• Storage instructions: Some sweets need refrigeration or have specific storage conditions. Follow the instructions on the pack.

One more thing: don't assume that all sweets have the same shelf life. Dry sweets and milk-based sweets can have very different storage requirements. A sealed box does not mean the product can be stored indefinitely.

If you're buying sweets as a gift, choose a product with clear date markings and storage instructions so the recipient knows how to store and consume it.

2. Loose sweets

Buying fresh mithai from a sweet shop? You may not have a printed nutrition panel or a complete ingredient list to refer to, so pay attention to the shop's hygiene and handling practices.

Before buying, consider the following:

• Ask when the sweets were prepared: This can help you understand their freshness, particularly for milk-based sweets.
• Check how they are stored: Sweets that require refrigeration should be kept under appropriate conditions. Avoid products that appear to have been left exposed for long periods.
• Observe how they are handled: Look for clean display counters, serving utensils, and hygienic handling practices. Sweets should be protected from dust, insects, and unnecessary handling.
• Ask about ingredients: If you have a nut, milk, or other food allergy, ask the seller about the ingredients and possible cross-contact.
• Look for signs of spoilage: Unusual odour, visible mould, discolouration or an unexpected change in texture are reasons to avoid buying or consuming the product.

What about the best-before date on loose sweets?

FSSAI's November 2023 direction withdrew the earlier requirement that made displaying a best-before date on containers or trays of loose sweets mandatory. Shops may display this information voluntarily.

Even if a date is not displayed, you can ask the seller when the sweets were prepared and how long they are recommended to be consumed within. This is particularly useful for milk-based mithai, which may need more careful storage than dry sweets.

Do Claims Like "Baked", "Natural" and "Sugar-Free" Mean a Product Is Healthy?

You pick up a packet of chips and notice the words baked, not fried. Another packet says no added sugar. A sweet box carries the claim natural ingredients.

These phrases can sound reassuring, but they don't tell you everything about the product.

1. Baked: Baked snacks may use a different cooking method from deep-fried snacks, but they can still contain considerable amounts of sodium, saturated fat, or calories. Baking alone does not make a product low-fat or low-calorie.
2. Natural: The word natural does not tell you how much sugar, salt, or fat a product contains. A product can use natural ingredients and still be high in added sugar or saturated fat.
3. Sugar-free: Sugar-free does not mean carbohydrate-free or calorie-free. Depending on the ingredients, a product may contain starch, flour, milk solids, or fat. Some sugar-free sweets also use sugar substitutes or polyols, which can cause digestive discomfort in some people when consumed in large amounts.
4. No added sugar: This does not necessarily mean the product contains no sugar. For example, a food made with milk or fruit may still contain naturally occurring sugars.
5. High-protein: A high-protein claim does not automatically make a snack a balanced choice. Check its total calories, saturated fat, sodium, and other ingredients too.

So, the next time a packet catches your attention with a health claim, ask yourself: What does the nutrition panel actually say? The front of the packet is a starting point, not the final decision.

Looking for festive sweet options? Explore our guide to healthy Diwali sweets that won't spike your blood sugar levels for ideas on making more mindful sweet choices. 

How Can Balanced Meals Help Prevent Overeating During Diwali?

Think about a typical festive day. You may have tea and a biscuit in the morning, skip lunch because there are preparations to finish, and then find yourself reaching for namkeen, sweets, and snacks when guests arrive.

The problem may not be just the snacks. Going too long without a proper meal can leave you very hungry later, making it harder to manage portions.

A balanced meal containing protein, fibre-rich foods and whole grains can help you feel satisfied and support better appetite management.

1. Include a source of protein in your meals

Protein contributes to fullness, so including it in regular meals can help you feel satisfied after eating.

You don't need complicated recipes or special foods. Try familiar options such as:

• Dal, rajma, chana or other pulses
• Paneer or curd
• Eggs
• Fish or lean meat
• Nuts and roasted chana as part of a snack

For example, instead of having only poha for breakfast, you could pair it with curd or another protein-rich option. At lunch, include dal, chana or paneer alongside vegetables and roti or rice.

2. Add fibre-rich foods

Vegetables, fruits, pulses and whole grains provide dietary fibre. Fibre adds bulk to meals and supports digestive health.

Try adding a bowl of vegetables to lunch, choosing whole fruit instead of relying only on fruit juice, or including chana and beans in your meals.

3. Don't skip meals to make room for sweets

Skipping breakfast or lunch to compensate for a festive dinner may leave you excessively hungry later. Instead, eat your regular meals and enjoy sweets or savoury snacks in portions that feel comfortable.

4. Make mindful snacking easier

A few small habits can help you stay aware of how much you are eating:

• Put namkeen or sweets in a small bowl instead of eating directly from the packet.
• Sit down to enjoy your snack rather than eating while distracted.
• Avoid keeping open packets and sweet boxes within constant reach.
• Pause before taking another serving and notice whether you are still hungry.
• If you're attending a festive gathering, have a regular meal beforehand instead of arriving extremely hungry.

What could a balanced festive meal look like?

Meal component	Everyday Indian food examples
Protein	Dal, chana, rajma, paneer, curd, eggs or fish
Fibre-rich vegetables	Bhindi, beans, carrots, leafy vegetables or a mixed salad
Whole grains	Whole-wheat roti, brown rice, millets or other whole grains
Healthy fats	Nuts, seeds and suitable amounts of cooking oils

You don't need to follow a rigid plate formula at every meal. The idea is to include different food groups rather than relying only on refined carbohydrates or festive snacks.

Remember: You do not have to avoid your favourite Diwali sweets. The aim is to enjoy them as part of your festive eating pattern rather than allowing snacks to replace regular, balanced meals.

Want to get back to your routine after the celebrations? Read our guide on simple ways to reset your body after Diwali for practical post-festivity food and lifestyle tips. 

How to Choose Diwali Snacks Based on Your Health Needs

You don't need to follow the same snack choices as everyone else. If you're managing a health condition, certain parts of the nutrition label may deserve extra attention.

1. If you have diabetes

Check the total carbohydrate content, serving size, and added sugar. Remember that foods such as biscuits, savoury mixtures and some sugar-free sweets can still contain carbohydrates.

For example, a sugar-free biscuit may contain flour and starch, which contribute carbohydrates. So, don't assume that a sugar-free claim means you can eat unlimited quantities.

Consider the portion you eat and follow the dietary advice given by your healthcare professional.

2. If you have high cholesterol

Pay attention to saturated fat and trans fat. Compare similar products and limit snacks that contain partially hydrogenated oils or are high in saturated fat.

For example, when comparing two packaged bakery snacks, check the fat composition rather than choosing one only because it says baked.

The overall dietary pattern matters more than judging a food by one nutrient alone.

3. If you have high blood pressure

Check the sodium content, especially in namkeen, chips, salted nuts, and savoury mixtures.

Salt is a major source of sodium, but sodium can also come from other ingredients used during food processing. Comparing the sodium values per 100 g can help you identify products with relatively higher amounts.

If you are following a prescribed diet or have specific dietary restrictions, use your healthcare professional's advice when choosing festive foods.

Quick Checklist Before Buying Diwali Snacks and Sweets

Before adding a packet or sweet box to your shopping basket, run through this quick checklist:

• Read the ingredient list, especially the first few ingredients.
• Check serving size and compare nutrition values per 100 g.
• Look at added sugar, saturated fat, trans fat, and sodium.
• Check for partially hydrogenated oils or shortening.
• Read allergen and storage information.
• Check the best-before or expiry date on packaged products.
• Avoid damaged, open, or poorly stored packaging.
• For loose sweets, ask about preparation, ingredients, and storage.
• Choose portions mindfully and continue eating regular balanced meals.

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Frequently Asked Questions

1. How do you read food labels for beginners?

Start with the ingredient list to see what the product contains and which ingredients appear first. Then check the serving size and nutrition information, particularly added sugar, saturated fat, trans fat, and sodium. Also read allergen declarations, date markings, and storage instructions before buying.

2. How can you compare the nutritional value of two packaged snacks?

Compare both products using nutrition information per 100 g rather than comparing different serving sizes. Check calories, added sugar, saturated fat, trans fat, sodium, protein, and fibre to understand how their nutritional profiles differ.

3. Which ingredients should you watch out for in packaged sweets and snacks?

Check for added sugars such as glucose syrup, fructose, dextrose and maltose, as well as partially hydrogenated oils and vegetable shortening. Also look for excess salt and ingredients that may trigger allergies or intolerances.

4. How can you identify stale or spoiled sweets when buying from a sweet shop?

Check for unusual smells, discolouration, mould, changes in texture, or signs of poor storage. Choose sweets displayed in clean, covered containers and ask the seller when they were prepared and how they should be stored.

5. How long can you store leftover Diwali sweets?

Storage time depends on the ingredients and preparation method. Milk-based sweets generally need refrigeration, while some dry sweets may keep longer when stored in airtight containers. Follow the seller's storage guidance and avoid consuming sweets that show signs of spoilage.

6. What should you eat before going to a Diwali party to avoid overeating?

Have a balanced meal containing protein and fibre before attending a celebration. Dal, paneer, curd, chana, eggs, vegetables and whole grains can help you feel satisfied, making it easier to enjoy festive snacks and sweets in moderate portions.

7. Are homemade Diwali snacks healthier than packaged snacks?

Homemade snacks can give you more control over ingredients, cooking methods, salt, and added sugar. However, they are not automatically healthier. The quantity of oil, sugar, and salt, along with portion size and preparation method, still matters.

Conclusion

Diwali is a time to enjoy food, celebrate with family, and share sweets with loved ones. You don't need to avoid every packaged snack or festive treat to make mindful choices.

Start with small habits: read food labels, compare similar products, and pay attention to portions. To avoid overeating snacks and sweets during Diwali, make sure your regular meals are balanced and include adequate protein and fibre. Foods such as dal, paneer, curd, chana, eggs, and vegetables can help you feel fuller for longer, making it easier to enjoy festive treats without constantly reaching for more snacks.

And remember, a healthier festive routine is not about eating perfectly. It's about making informed food choices while enjoying the celebrations in moderation.