conversations.from: human
conversations.value: Give me a description for a story titled Superfoods For Dummies about with the genre: Health, Fitness & Dieting, Diets & Weight Loss.
conversations.from: assistant
conversations.value: the author , MD, is a family physician in private practice focusing on wellness medicine, diet, nutrition, and improving one's health. As medical director at a successful weight loss clinic and laser medical spa, Dr. the author counsels patients on matters of health, fitness, and aging.
conversations.from: human
conversations.value: Give me the first two paragraphs for this story.
conversations.from: assistant
conversations.value: Superfoods For Dummies
  They keep your vision clear. Blueberries contain natural compounds related to vitamin A called lutein that promote healthy night vision and prevent macular degeneration (an age-related eye disease that's the leading cause of vision loss in the elderly). The Age-Related Eye Disease Study conducted by the National Eye Institute in 2001 confirmed the effectiveness of lutein and other antioxidants.
  They keep your mind sharp. According to the Agency for Health Care Policy and Research, a substance in blueberries (as well as other berries) may help to protect you from some of the deleterious effects of Alzheimer's disease.
conversations.from: human
conversations.value: Give me four more paragraphs.
conversations.from: assistant
conversations.value: Fats and oils: One serving of oil or fat is 1 teaspoon, which is about the size of the tip of your thumb. Many of your fats are found in your protein sources, like nuts. One serving of nuts is 1 ounce. That's equal to 25 almonds or 9 walnuts.
  When you're eating packaged foods, you can figure out how much of it constitutes one serving by taking a look at the Nutrition Facts label on the package. The USDA requires nutrition facts labeling on all packaged foods, based on servings per package. The Food and Drug Administration (FDA) allows common measurements to be used on the labels, such as cup, tablespoon, or teaspoon; or less specific measurements such as piece, slice, or fraction; or even to designate the containers themselves, such as a jar or bottle. Ounces may be used as a serving size, but only if a common household unit is not applicable and an appropriate visual unit is given, such as "1 oz chips = about 15 chips.
  Getting the right number of servings is important for getting enough nutrition without getting too many (or too few) calories. Most of our superfoods are low in calories (fish, fruits, and vegetables), so that actually allows for more servings rather than fewer. However, you still need to be careful with some of our superfoods, such as the nuts and oils that can rack up the calories fast if you eat too much.
  Let's start with the foods you can eat a lot of — those delicious vegetables. All our superfood vegetables are low in calories because they're high in fiber (see Chapter 5). For example, one medium tomato has only about 25 calories, but it's packed with nutrients such as vitamin C and lutein (a powerful antioxidant). Green and other colorful vegetables are also low in calories, while being high in fiber and nutrients.
conversations.from: human
conversations.value: Add another sentence about Chapter, deciphering.
conversations.from: assistant
conversations.value: Fats and oils: One serving of oil or fat is 1 teaspoon, which is about the size of the tip of your thumb. Many of your fats are found in your protein sources, like nuts. One serving of nuts is 1 ounce. That's equal to 25 almonds or 9 walnuts. 
  When you're eating packaged foods, you can figure out how much of it constitutes one serving by taking a look at the Nutrition Facts label on the package. The USDA requires nutrition facts labeling on all packaged foods, based on servings per package. The Food and Drug Administration (FDA) allows common measurements to be used on the labels, such as cup, tablespoon, or teaspoon; or less specific measurements such as piece, slice, or fraction; or even to designate the containers themselves, such as a jar or bottle. Ounces may be used as a serving size, but only if a common household unit is not applicable and an appropriate visual unit is given, such as "1 oz chips = about 15 chips. " See Chapter 13 for more in-depth info on deciphering package labels. 
  Getting the right number of servings is important for getting enough nutrition without getting too many (or too few) calories. Most of our superfoods are low in calories (fish, fruits, and vegetables), so that actually allows for more servings rather than fewer. However, you still need to be careful with some of our superfoods, such as the nuts and oils that can rack up the calories fast if you eat too much. 
  Let's start with the foods you can eat a lot of — those delicious vegetables. All our superfood vegetables are low in calories because they're high in fiber (see Chapter 5). For example, one medium tomato has only about 25 calories, but it's packed with nutrients such as vitamin C and lutein (a powerful antioxidant). Green and other colorful vegetables are also low in calories, while being high in fiber and nutrients.
conversations.from: human
conversations.value: Give me the last paragraph.
conversations.from: assistant
conversations.value: Mangos can be eaten alone or used in salads, fruit smoothies, and salsas. Ignore the color of the mango when you're picking one out. Firm mangos can ripen at home at room temperature. Once they're ripe, they can be stored in the refrigerator for up to five days.
conversations.from: human
conversations.value: Add another sentence about Instead.
conversations.from: assistant
conversations.value: Mangos can be eaten alone or used in salads, fruit smoothies, and salsas. Ignore the color of the mango when you're picking one out. Instead, gently squeeze the fruit; it should be slightly soft when it's ripe. Firm mangos can ripen at home at room temperature. Once they're ripe, they can be stored in the refrigerator for up to five days.