In a rush in the morning? What are some ideas for a quick, healthy, satisfying breakfast? Time magazine asked that question and two researchers from Harvard T.H. Chan School of Public Health shared their answers.

One idea is a combination of whole grains, nuts, and fruit, plus a healthy protein such as Greek yogurt, said Walter Willett, chair of the Department of Nutrition and Frederick John Stare Professor of Epidemiology and Nutrition. Willett says berries are a great choice early in the day because they’re packed with fiber and healthy polyphenols; there’s research showing that blueberries and blackberries may help reduce a person’s risk of cardiovascular disease, and even some types of cancer.

But be careful when buying whole grain products, said Willett and his colleague David Ludwig, a professor in the Department of Nutrition. “Many of the cereal grains and breads we eat are heavily processed, which is not what you want,” said Ludwig. He says you should look for breads that include “sprouted” or “stone-ground” grains. These products should also list some type of whole grain as the first ingredient on the package.

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