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 are some of the most satiating foods
Assistant: Satiating foods are those that help you feel full and satisfied, often due to their fiber, protein, or healthy fat content. Here are some examples of satiating foods:

1. **Eggs**: High in protein and healthy fats, eggs can keep you full for longer periods.
2. **Legumes**: Foods like lentils, chickpeas, and beans are rich in protein and fiber, promoting satiety.
3. **Oats**: Whole grain oats are high in fiber and can help maintain fullness throughout the morning.
4. **Greek Yogurt**: This is packed with protein and can be very filling, especially when combined with fruits or nuts.
5. **Nuts and Seeds**: Almonds, walnuts, chia seeds, and flaxseeds are high in healthy fats, fiber, and protein.
6. **Sweet Potatoes**: A good source of fiber, they have a low glycemic index, promoting long-lasting fullness.
7. **Avocado**: High in healthy fats and fiber, avocados are very satiating.
8. **Lean Proteins**: Chicken, turkey, and fish can help with satiety due to their high protein content.
9. **Whole grains**: Foods like quinoa, brown rice, and barley provide fiber and nutrients that keep you full.

Incorporating a variety of these foods into your diet can help control hunger and reduce overall calorie intake.
User: how often can you safely eat tuna
Assistant: Tuna can be a healthy part of your diet, but its consumption should be moderated due to potential mercury exposure. The frequency with which you can safely eat tuna depends on several factors, including the type of tuna and your individual health.

1. **Canned Light Tuna**: Generally considered the safest option due to lower mercury levels. Most health guidelines suggest that adults can safely eat canned light tuna 2-3 times per week.

2. **Canned Albacore (White) Tuna**: This type has higher mercury levels, and it's recommended to limit intake to about once a week.

3. **Fresh Tuna (Steaks)**: These can also have varying levels of mercury. Similar to albacore, it's advisable to limit fresh tuna consumption to once a week.

For children and pregnant women, the recommendations often suggest even lower intake due to sensitivity to mercury. It’s essential to balance the nutritional benefits of tuna with potential risks, so if you have specific health concerns, consulting a healthcare provider is a good idea.
User: do potatoes need to be washed with soap before boiling them
Assistant: