A bowl of mashed potatoes sits on the counter.

Do you know how those instant mashed potatoes are made? What about the packs of rice or pasta? Dr. Oz reveals the dirty details of these packaged meals and what you're truly eating.

Instant Mashed, Au Gratin and Scalloped Potatoes

The instant mashed potatoes in a box are a combo of dried potato flakes and potato flour! There's also butter powder and vegetable oil, and some have artificial flavoring. Things get a little more complicated with packaged au gratin or scalloped potatoes. While they have real potatoes, many brands use yellow No. 5 and 6 artificial colorings. And scalloped potatoes usually have a butter and dairy base, like cream or buttermilk, and they both come powdered. The buttermilk powder can double the amount of sodium and calories versus fresh. Inau gratin potatoes, there's an average of 500 milligrams of sodium. Mashed were a close second with just 100 milligrams less. You should try mashed sweet potatoes, which has around just 200 milligrams of sodium. Be sure to check the sugar though, because some brands can run as much as 14 grams.

Diet and Weight Loss

Nuts May Be Your Best Snack to Help Maintain Weight Loss — Here's Why

It could also help lower your heart rate and bad cholesterol.

Is trying to lose weight — and keep it off — driving you nuts? Well, maybe it should drive you to nuts. New findings published in the journal Nutrients highlight the power nuts may have on successful weight loss.

Nuts vs. Pretzels

UCLA researchers put 95 overweight or obese folks ages 30–68 on a diet that provided 500 calories less than needed to maintain their resting metabolic rate for 12 weeks, then maintenance for another 12. The diet included 1.5 ounces of mixed nuts for half the group and pretzels for the others (both "snacks" delivered the same amount of calories).

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