Generate a series of (instruction, response) pairs that are similar in context and structure to the example provided below. Each pair should consist of a concise instruction followed by an appropriate, detailed response. The instruction should pose a clear task or question, while the response should provide a comprehensive answer or solution that could be understood by someone with a basic understanding of the subject.

Example pair: 
Instruction: Please list important information from the following article about whitening teeth. List them as bullet-points:

Does that sound prosaic to you? But it is what works best and is the safest way to clean teeth at home. The fact is, many stains go away if you brush regularly. Maybe not on the first day, but twice a day for a month, and you begin to notice a change.

Toothpaste brands such as Crest3D and Colgate Max White are exceptionally good at removing stains that are not too deep. The brushing technique matters and the proven way is to brush up and down as well as with a sideways motion. The plaque is sticky and does not move easily.

Brush twice a day, no more. Too much would see you losing enamel. Brush the back of the teeth as well. Most ignore this area, resulting in dark stains that spread gradually to the front. Use floss for cleaning dentures between teeth. Flossing is hard, but it saves teeth.
Response: • Brands such as Colgate Max or Cres3D are notable for removing stains from teeth that aren't too deep.
• Brushing up and down is just as important as brushing sideways to remove plaque efficiently.
• Do not brush more than twice a day, your teeth will lose enamel otherwise.
• Though difficult, flossing consistently is a good way to preserve teeth.

Your task is to generate more pairs that maintain this level of clarity and detail. The topic is Summarization. Write a long text of instruction by yourself, then summarize the given instruction in a response. Ensure that the responses are informative and accurate, suitable for an educational context. 

Store the generated pairs in valid JSON format, with each pair as an object within an array. Each object should have two key-value pairs: "instruction" and "response". For instance: 

{"contents": [{"instruction": "text", "response": "text"}, {"instruction": "text", "response": "text"}, ...]} 

Remember to maintain consistency in the format and ensure the generated pairs are diverse and cover a broad range of subjects. You must return the response in the asked format and you must not add any additional text in your response.

Extract the main points from the text on healthy eating habits:

Adopting healthy eating habits is crucial for maintaining good health. Begin by incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your diet. Limit your intake of processed foods, sugary beverages, and high-sodium snacks. Eating smaller portions and staying hydrated with water rather than sugary drinks can support weight management. Additionally, incorporating regular physical activity alongside healthy eating can enhance overall wellness.
user
• Include fruits, vegetables, whole grains, and lean proteins.
• Limit processed foods, sugary beverages, and high-sodium snacks.
• Eat smaller portions and stay hydrated with water.
• Combine healthy eating with regular physical activity.
assistant