healthy food

But because its nutrient profile and composition is different from other vegetables (it has more starch than leafy greens, for example), it shouldn't be the only vegetable in your diet.

Though potatoes may be thought of as a fattening food, a medium, unsalted plain baked potato with skin has only 160 calories and is naturally fat- and cholesterol-free. Each potato also packs about 4 grams of fiber and 4 grams of protein, which keeps us feeling full.

The Ministry of Fisheries is selling fresh in Nuku'alofa for as low as two and a half pa'anga, or $US1.12 per kilogramme.

CEO Tu'ikolongahau Halafihi said the initiative aimed to ensure affordable and healthy food was available.

Dr Halafihi said the six tonnes of fish were part of a 45 tonne catch from a Taiwanese operator and came under an agreement to provide part of their catch to be sold locally.

And real meals are so much better than the sad, pseudo-meals of a poorly stocked pantry (here’s looking at you, dehydrated ramen cups and stale potato chips).

But what exactly is a real meal? It’s usually one that’s full of the right balance of nutrients (fiber, protein, fat, complex carbohydrates), but also delicious and satisfying. These 12 ingredients are the ones you’ll want to fill your pantry with to make these kinds of meals a regular reality.

1. Tomato paste