Most of the big supermarkets and many food manufacturers also display nutritional information on the front of pre-packed food.

https://daa.asn.au/smart-eating-for-you/smart-eating-fast-facts/nourishing-nutrients/dietary-fibre-a-key-ingredient-in-gut-happiness/, American Heart Association – Sugar Intake – http://www.heart.org/HEARTORG/Encyclopedia/Heart-and-Stroke-Encyclopedia_UCM_445084_ContentIndex.jsp?title=sugar%20intake, National Health and Nutrition Examination Survey. Fiber can be soluble, which means it dissolves in water, or insoluble.

Nutr Bull 2010;35:314–9, National Health and Medical Research Council. Generally speaking, dietary fiber is the edible parts of plants or similar carbohydrates, that are resistant to digestion and absorption in the small intestine. This type of label includes information on energy (kJ/kcal), fat, saturates (saturated fat), carbohydrate, sugars, protein and salt.

J Nutr. Porridge with mashed banana and dried blueberries – put oats and a handful of dried blueberries in a bowl and add semi-skimmed milk.

wholefoods rather than dietary fiber supplements as the benefits of fibre from food may be from the combination of nutrients in food working together. The results from those cross-sectional studies and the randomized controlled trials showed children and adolescents who consume breakfast cereals regularly have daily diets that are 6): Many of the micronutrient differences are related to the fortification profile of the breakfast cereals, but the increased milk intake would contribute significantly to the higher daily calcium and riboflavin intakes.

This means that if you see sugar near the top of the list, the food is likely to be high in free sugars.

Public Health Nutr 2003;6:815–20 https://www.ncbi.nlm.nih.gov/pubmed/14641953, Thorsdottir I, Gunnarsson BS, Atladottir H, Michaelsen KF, Palsson G. Iron status at 12 months of age—effects of body size, growth and diet in a population with high birth weight. Banana bagel sandwich – mash a ripe banana and serve it between two halves of a toasted (preferably wholemeal) bagel. Put the ramekin in a baking dish and fill with hot tap water so it comes 3/4 of the way to the top of the ramekin. at least 4 serves of wholegrain or wholemeal foods every day (or ensure about half of your daily serves of breads and cereals are wholegrain or wholemeal varieties), 5 serves of vegetables daily including legumes (also known as ‘pulses’). Nutr Cancer.
For best results, use a very ripe banana.

There is a negative trend with healthy cereal manufacturers and any options that are higher in fiber content will generally be contained in smaller boxes. For many, but not all “whole-grain” food products, the words “whole” or “whole grain” may appear before the name (e.g., whole-wheat bread). Where to find reference intakes on food packs. In both Australia and the United States, approximately one-quarter of all milk consumed by children and adolescents is added to breakfast cereal 7).
Reference intakes aren’t meant to be targets. Nutrition labels can help you choose between products and keep a check on the amount of foods you’re eating that are high in fat, salt and added sugars. These are the sugary foods we should cut down on.