A healthy breakfast should contain fruits or vegetables, low-fat protein and dairy and whole grains. This combination of fiber, complex carbohydrates, protein and. It is also commonly thought that canned fruits contain too many preservatives, In terms of minerals and fibre, it is thought that the canning process generally. Dried fruit has suffered from some vitamin C depletion but it still provides lots of fiber and potassium. Just make sure to watch your portion sizes: Every shriveled.