Typical deficiencies in the modern diet are fibre, protein and nutrients. Excesses in the diet include carbohydrates, sugars, saturated fats and salt.
Fruit is a good source of fibre and can contribute to the recommended 25-30 grams per day.
Here are some fruits rich in fibre and nutrients:
Apples - 1 medium apple (80 calories, 0 g fat): An apple's 3 g of fibre help you meet your fibre goal of 25 g to 30 g daily. Foods rich in fibre can lower heart disease risk.
Apricots - 3 apricots (51 calories, 0 g fat): A good source of beta-carotene (which is converted to vitamin A by the body), providing the equivalent of 35% of the RDA for vitamin A. Fibre-2.1g.
Bananas - 1 medium (105 calories, 0 g fat): Bananas are a great source of potassium, which plays a key role in heart health and muscle function. Plus each one has 3 g of fibre.
Blackberries - 1 cup (64 calories, 0 g fat): This fruit boasts a whopping 8 g of fibre in a single cup.
Blueberries - 1 cup (81 calories, 0 g fat): Blueberries help prevent and treat bladder infections by making it hard for bacteria to stick to urinary tract walls. Fibre- 3.5.
Cherries - 1 cup (84 calories, 1 g fat): A good source of perillyl alcohol, which helps prevent cancer in animals. Heart-protective anthocyanins give cherries their colour; Fibre- 2.8g.
Grapefruits - 1/2 fruit (39 calories, 0 g fat): A good source of vitamin C and a compound called naringenin, which helps suppress tumours in animals. Fibre-2g.
Kiwi - 1 medium (46 calories, 0 g fat): Just one little fruit packs a mean vitamin-C punch (74 mg) and 2.3 g fibre.
Mangoes - 1 mango (135 calories, 1 g fat): A single mango has enough beta-carotene to cover your RDA for vitamin A while racking up 57 mg of vitamin C; Fibre-3.7g.
Oranges fruits- 1 medium orange (61 calories, 0 g fat): One orange provides an impressive 50 mg to 70 mg of vitamin C, 40 mcg of folic acid and 52 mg of calcium. Fibre-3.1g.
Papayas - 1 cup, cubed (55 calories, 0 g fat): Loaded with vitamin C (86 mg per cup), a healthy dose of fibre (2.5 g) and a sprinkling of beta-carotene and calcium.
Purple grapes - 1 small (113 calories, 9 g fat):Offer three heart-guarding compounds: flavonoids, anthocyanins and resveratrol (green grapes are not rich in them).
Prunes - 1/3 cup, stewed (87 calories, 0 g fat): Prunes' famed laxative effect is no mystery: There are 5 g of fibre (both soluble and insoluble) in just 1/3 cup.
Raspberries - 1 cup (60 calories, 0 g fat): Teeming with 8 g of fibre per cup, they also boast vitamin C, ellagic acid and anthocyanins.
Strawberries - 1 cup, sliced (50 calories, 0 g fat): Strawberries have high levels of ellagic acid and anthocyanins, and are rich in vitamin C (95 mg per cup) and fibre (3.3 g per cup).
How to get a healthy source of protein and rich source of fibre into the diet
