We can try using cottage cheese as a sandwich filling or adding yogurt to breakfast cereal with milk. Additionally, we can also use parmesan or cheddar shavings which can be used to top steamed vegetables or salad. We must try to use mainly low-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/Meat Other Food SourcesEggs, nuts, legumes, lean meat, fish, poultry and tofu are foods that can all provide us with protein. It's easy to include a protein blend in meals and snacks. We can try adding lean meat to our sandwich or have a handful of nuts as a snack. Legumes can also be added to soups or stews for an evening meal. This will help us consume more protein. (Australian Guide to Healthy Eating, 2013), (Australian Dietary Guidelines)5. Fats, oils and sugary foods