What foods are suitable for a heart-healthy diet among the following options: cottage cheese, Healthy Choice (pre-packaged meal) Simply Steamer chicken and vegetable meal, Planters (brand) unsalted peanuts, Chocolate Cheerios, Honey Nut Cheerios, Great Grains Banana Nut cereal, Grape Nuts Flakes, Cheez-It (brand) Original, and reduced-fat Jiff (brand) peanut butter?

Heart-Healthy Food Choices from Your List

Among the foods listed, you can eat: Planters unsalted peanuts, reduced-fat Jiff peanut butter (in moderation), low-fat cottage cheese (if available), and Grape Nuts Flakes, while you should avoid or strictly limit Chocolate Cheerios, Honey Nut Cheerios, Cheez-It Original, and Great Grains Banana Nut cereal due to their high added sugar, sodium, and saturated fat content. 1

Foods You CAN Eat

Unsalted Nuts and Nut Butters

• Planters unsalted peanuts are an excellent choice as they provide healthy protein, fiber, and beneficial fats without added sodium 1
• The American Heart Association specifically recommends nuts, seeds, and legumes as beneficial sources of energy, magnesium, protein, and fiber, with unsalted products preferred 1
• Reduced-fat Jiff peanut butter can be consumed in moderation (1 tablespoon serving = 1 oz protein equivalent), though watch for added sugars on the label 1
• Limit portion sizes to approximately 1 oz (about ¼ cup or 1 tablespoon of peanut butter) as nuts are calorie-dense 1

Low-Fat Dairy

• Cottage cheese is acceptable ONLY if it's low-fat or fat-free and preferably low-sodium 1
• The AHA recommends fat-free or low-fat dairy products as major sources of calcium, potassium, protein, and vitamin D 1
• Regular full-fat cottage cheese should be avoided due to saturated fat content exceeding the recommended 5-6% of total calories 1

Whole Grain Cereals (Limited Options)

• Grape Nuts Flakes may be acceptable as they are typically made with whole grains, but check the label for added sugars (should be <6 teaspoons/day for women, <9 teaspoons/day for men) and sodium (<2300 mg/day total) 1, 2
• Whole grain cereals like oatmeal, whole-wheat cereals, and brown rice are strongly recommended 1

Foods You Should AVOID or Strictly Limit

Sugary Cereals

• Chocolate Cheerios and Honey Nut Cheerios should be avoided due to excessive added sugars 1, 2
• The AHA recommends limiting added sugars to no more than 100 calories/day (6 teaspoons) for women and 150 calories/day (9 teaspoons) for men 1, 2
• Desserts, sweet snacks, and sugar-sweetened foods contribute 15% of energy intake in the average American diet and should be minimized 1

High-Fat, High-Sodium Processed Foods

• Cheez-It Original crackers should be avoided as they are high in saturated fat, sodium, and are ultra-processed 1, 2
• The AHA specifically recommends choosing minimally processed foods instead of ultra-processed foods 1, 2
• Chips, crackers, and savory snacks contribute 4.6% of total energy consumption and often contain excessive sodium and saturated fats 1

Mixed Grain Products with Added Sugars

• Great Grains Banana Nut cereal should be limited as it typically contains added sugars and may not meet whole grain recommendations 1, 2
• While it contains nuts (beneficial), the added sugar content likely outweighs this benefit 1

Regarding the Pre-Packaged Meal

Healthy Choice Simply Steamer Chicken and Vegetable

• This requires careful label review - check sodium content (should contribute to <2300 mg/day total), saturated fat (<6% of calories), and added sugars 1, 2
• Pre-packaged meals often contain excessive sodium; if this meal has >600-700 mg sodium per serving, choose a lower-sodium alternative 1
• If it contains lean chicken, vegetables, and whole grains with reasonable sodium, it may be acceptable occasionally 1

Critical Pitfalls to Avoid

• Don't be fooled by "reduced-fat" claims alone - check for compensatory added sugars and sodium 1, 2
• Portion control matters even for healthy foods - nuts and nut butters are calorie-dense and should be measured 1
• "Whole grain" on the front of the package doesn't guarantee low added sugar - always check the Nutrition Facts label 1, 2
• Low-fat doesn't mean heart-healthy if sodium is excessive - aim for <2300 mg sodium total per day 1, 2

What to Choose Instead

For optimal heart health, prioritize:

• Fresh or frozen fruits and vegetables (5+ servings daily) 1
• Whole grains like oatmeal, brown rice, and whole-wheat bread (6+ servings daily) 1
• Unsalted nuts, seeds, and legumes 1
• Fat-free or low-fat dairy products 1
• Lean proteins including fish, poultry, and plant-based sources 1, 2