When wheat grows, there's an outer shell that has a lot of fiber and B vitamins in it, Dr. Oz says. If your bread is not made of "100 percent" whole wheat or whole grain, Dr. Oz says that means some of the nutrients in that important shell have been removed and you're not getting all that you should.
Numbers also count when it comes to dessert. Dr. Oz says when you need a sweet treat, reach for a little bit of chocolate—and a brownie doesn't count! Don't go for the milk chocolate either, Dr. Oz says. You need dark chocolate with 70 percent or more pure cocoa to reap the benefits of flavonoids.
"Flavonoids are these really powerful, vitamin-like substances that when you eat them, guess what they do? They dilate the arteries of the body," Dr. Oz says. "We actually have data they may be beneficial to the heart. So a little bit of dark chocolate is a wonderful dessert."