Reading a food label in 20 seconds

Start with the serving size, because every other number on the panel depends on it.

Then look at fibre and protein per 100g — higher is usually the better everyday choice. After that, check added sugar and sodium.

The ingredient list is ordered by weight, so whatever appears first is what you are mostly buying.

You do not need to audit every product forever. Once you have chosen your bread, cereal and yoghurt, those decisions are made and you can stop reading labels for them.