Healthy Habits Coach Allison Fishman Task tells you how to maximize nutrition with minimal fuss—in the morning or the night before.
Credit: Photo: Brian Woodcock

  • With just a minute in the morning: Sprinkle a topping on a healthy, quick base. A 2-tablespoon serving of chopped nuts adds crunch, healthy fats, and about 2 grams of fiber to your bowl of instant unsweetened oatmeal or tub of reduced-fat yogurt. Try dried plums for more fiber.
  • With 5 minutes in the morning: Rinse and drain berries, or slice a banana. Stir in ½ cup sliced strawberries with your cereal, and you'll rack up more than half of your daily vitamin C. A sliced banana, apple, or orange adds about 2 grams of fiber as well as loads of vitamins and nutrients.
  • With 10 minutes in the morning: Build a quick sandwich. Slice your favorite veggies—bell peppers, cucumbers, and tomatoes work well. Then spread creamy hummus on a piece of whole-wheat toast, and top with a handful of spinach and veggies. Great for people who like savory in the a.m.
  • With an hour the night before: Make the ingredients for a grain parfait. A brief time investment makes busy mornings a breeze. Cook, cool, and refrigerate a pot of barley, farro, or quinoa. Each weekday morning, layer your precooked grains with yogurt and fruit for a tasty parfait.