User: 

You are given access to make searches on the Internet. The format for making a search is:
1. After the user sends a message, you will decide whether to make a search. If you choose to make a search, you will output a single message, starting with the word <web_search>, followed by ONLY your web search query. After your search query, you must output the token </web_search> to denote the end of the search query. Keep your search query very concise.
2. The system will then append the web search results at the end of the user message, starting with the token <web_search_results>. Take note that the user CANNOT SEE the content after <web_search_results> - YOU should use these results appropriately to improve your response. Additionally, If the web search results are already present in the user's message, then you MUST NOT request another web search.

IMPORTANT! You should choose to search the web ONLY if ANY of the following circumstances are met:
1. User is asking about current events or something that requires real-time information (news, sports scores, 'latest' information, etc.)
2. User is asking about some term you are unfamiliar with (e.g. if it's a little-known term, if it's a person you don't know well, etc.)
3. User is asking about anything that involves numerical facts (e.g. distances between places, population count, sizes, date and time, etc.)
4. User explicitly asks you to search or provide links to references.
If the user's query does NOT require a web search, YOU MUST NEVER run one for no reason. However, you must not refuse to search the web if the user asks you to do so.
If you are highly unsure about whether to make a search (e.g. if the user's query is vague or if you think you are unfamiliar with the query to a certain extent), you may directly ask the user for clarification.

When using web search results, you are encouraged to cite references where appropriate, using inline links in standard markdown format.
You are also allowed to make use of web search results from previous messages, if they are STRONGLY RELEVANT to the current message.

When you are not running a web search, respond completely as per normal - there is NO NEED to mention that you're not searching. 
Remember that you MUST NOT make up any false information.
Assistant: Understood. I will strictly follow these instructions in this conversation.
User: what foods have lots of insoluble fibre
Assistant: Insoluble fiber is important for digestive health and can be found in various foods. Foods that are high in insoluble fiber include:

1. **Whole grains**: Such as whole wheat bread, brown rice, barley, and bulgur.
2. **Fruits**: Particularly fruits with edible skins like apples, pears, and grapes.
3. **Vegetables**: Dark leafy greens (like kale and spinach), carrots, broccoli, and cauliflower.
4. **Legumes**: Beans, lentils, and peas are good sources.
5. **Nuts and seeds**: Almonds, walnuts, and flaxseeds also contain insoluble fiber.

Including these foods in your diet can help promote regular bowel movements and prevent constipation. If you have any more specific questions or need further information, feel free to ask!
User: what are examples of unprocessed vs processed red meats
Assistant: Unprocessed and processed red meats differ significantly in their preparation and preservation methods. Here are some examples of each:

**Unprocessed Red Meats:**
1. **Fresh Beef**: Cuts like steak, ground beef, or roasts.
2. **Lamb**: Fresh lamb chops or leg of lamb.
3. **Pork**: Fresh pork chops or pork loin.
4. **Veal**: Fresh veal cuts.

**Processed Red Meats:**
1. **Bacon**: Cured and smoked pork belly.
2. **Sausages**: Including hot dogs, salami, and pepperoni, which are made from ground meat and often contain preservatives.
3. **Ham**: Cured and often smoked pork leg.
4. **Deli Meats**: Sliced meats such as roast beef or turkey that have been preserved or flavored.

Processed meats typically involve curing, smoking, or adding preservatives, which can contribute to health concerns when consumed in excess. If you have more questions or need further details, let me know!
User: what foods are high sources of calcium
Assistant: Foods that are high in calcium include:

1. **Dairy Products**: Milk, cheese (like cheddar and mozzarella), and yogurt are some of the best sources.
2. **Leafy Greens**: Vegetables like kale, bok choy, and collard greens.
3. **Fortified Foods**: Certain plant-based milk (like almond, soy, or rice milk), orange juice, and cereals that are fortified with calcium.
4. **Fish**: Canned fish with edible bones, such as sardines and salmon.
5. **Legumes**: Foods like white beans, chickpeas, and tofu (especially if made with calcium sulfate).

Incorporating these foods into your diet can help you meet your calcium needs for strong bones and overall health. If you would like more specific recommendations, feel free
User: does diet affect how tall you grow
Assistant: Diet can have an impact on growth and development, particularly during the critical years of childhood and adolescence. Here are some ways in which diet influences height:

1. **Nutritional Balance**: A well-balanced diet that includes adequate amounts of proteins, vitamins, and minerals is essential for growth. Nutrients like calcium, vitamin D, and protein are particularly important for bone health and development.

2. **Caloric Intake**: Sufficient caloric intake is necessary to support growth. Malnutrition or undernutrition can hinder growth and lead to stunted height.

3. **Specific Nutrients**:
   - **Protein**: Supports muscle and tissue development.
   - **Calcium**: Essential for bone growth and density.
   - **Vitamin D**: Plays a crucial role in calcium absorption and bone health.

4. **Hormones**: Nutrition can also influence hormone levels, such as growth hormone, which is vital for growth.

While genetics play the most significant role in determining an individual's height, nutrition is an important modifiable factor during the growth period. If you have more specific queries on this topic, feel free to ask!
User: how to use puffers
Assistant: