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 Rice Packets

Be careful with these. They can rack up a lot of sodium. One package had over 800 milligrams! Beyond just the salt, the cheeses can be hidden sources of sodium too. Others include the chicken seasoning and butter powder. What exactly is the chicken flavor? Some brands do use dehydrated chicken products, but many don't have chicken at all! Those utilize classic chicken seasonings and vegetable protein, similar to bullion cubes. You should stick with brands that have around 500 milligrams of sodium. And if you look for brown rice, you can get as much as 9 grams of protein. Add some of your own chicken to that, and you have a protein-packed meal.

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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