Dietitian reveals the one food she eats every single day

When it comes to eating, many of us are creatures of habit – there are only so many new recipes and meals you can try out for lunch and dinner every day.

While some of us may be more indulgent with what we feed our bodies, others are more measured. And it seems consistency is king when it comes to lifetime longevity, just look at these siblings whose combined age was 818, with many of them living into their 90s and 100s.

And one dietitian has revealed the one item she eats without fail every day that has a range of benefits and can be switched up to make delicious and elevated new dishes.

Don't forget to add your walnuts (Cavan Images/Getty Images)

Stefani Sassos, a registered dietitian and personal trainer, wrote how there's one 'standout' item that she eats every day, incorporating it into different meals or as a snack for herself or for her kids.

The mum-of-two said the star of the show in her household is walnuts. Either grabbing a handful to munch on as a snack or garnishing her salads or parfaits with the nuts, elevates the nutrients she gets.

Writing in Good Housekeeping, Stefani wrote: "Walnuts offer an incredible nutrition package, complete with a balance of healthy fats, fiber and plant-based protein. They are an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, and have more ALA than any other nut. Walnuts are a good source of magnesium and vitamin B6 too, and even contain melatonin and a variety of antioxidants including polyphenols and gamma tocopherol."

She says that the health benefits of walnuts are numerous, aiding heart and brain health, lowering the risk of dementia and improving cognitive function.

The star of the show (Arx0nt/Getty Images)

Stefani also lists some of the ways she styles walnuts into her diet, revealing that she often sprinkles a handle of sprinkles into her oatmeal or on yoghurt parfaits, or as a topping on a smoothie bowl. And it's not just a garnishing for Stefani as she uses walnuts in her savoury dishes too.

"I sometimes add chopped walnuts to beef or turkey bolognese because it gives a great depth of flavour, but you can also whip up a plant-based bolognese with chopped walnuts, mushrooms and lentils as the base. I've even added walnuts to homemade falafel."

Other tips include swapping pine nuts for walnuts in a homemade pesto or adding walnuts to baked dishes such as banana bread.

Stefani says that there's a myth that walnuts are bad for the diet as they are calorie rich (a 1/4 cup is about 190 calories), but she argues that they are still 'incredibly nutrient-dense and filling'. She says: "Their combination of protein, fiber and healthy fats can help keep you fuller longer."