A nutrition label has twenty numbers on it. Three of them are worth your time.
Protein
A rough target is your bodyweight in kilograms, in grams of protein, spread across the day.
Fibre
Most people eat well under the recommended amount. It is the single easiest thing to fix first.
Added sugar
Not total sugar, which includes fruit and dairy. Added sugar is the number that tells you something.
Everything else
Calories matter, but not more than these three. Chasing a single number ignores what is actually in the food.
