We can try using cottage cheese as a filling for a sandwich or adding yogurt to breakfast cereals with milk. Additionally, we can also shave parmesan or cheddar cheese that can be used to top steamed vegetables or a salad. We must try to use predominantly reduced-fat products. Eating these foods can consume more protein, vitamin D and calcium which will improve our health and keep our body healthy. 4. Meat/Alternative Food Sources Eggs, nuts, legumes, lean meat, fish, poultry and tofu are all foods that can provide us with protein. It's easy to include a protein blend in your meals and snacks. We can try adding lean meat to our sandwich or grab a handful of nuts as a snack. We can also add legumes to soups or stews for a weeknight meal. This will help us consume more protein. (Australian Guide to Healthy Eating, 2013), (Australian Dietary Guidelines)5. Fats, Oils and Sweet Foods