You know you should eat more whole grains. But in a busy life, who’s got the time?

You do. Breakfast is the easiest time to load up on these nutritious powerpacks. We’ve got the run-down so you can get more whole grains in your life—and warm up on a chilly morning, to boot.

Here’s what you need to know:

Six reasons whole-grain hot cereals make a great breakfast

1. They’re easy. Bring a little water or milk to a boil in a small saucepan and stir in the hot cereal. In minutes, it’s breakfast. Want it even faster? Most can be microwaved.

2. They're low in PointsPlus™ values. Homemade granola can ring in at 16 PointsPlus values a cup, while a cup of hot oat-bran cereal is 3 PointsPlus values. 3. They’re inexpensive. Packages of hot whole-grain cereals are easy on the wallet. They work out to pennies per serving.

4. They sate your morning appetite. Whole grains absorb water like sponges, so they're great at making you feel full.

5. They keep you satisfied longer. Whole grains exit the stomach at a slow rate—unlike refined sugars that rush out. You'll be less likely to snack before lunch.

6. They’re the perfect answer to a cold morning.

The go-to hot breakfast grain: oats
When you think hot cereal, you probably think about oats. Here’s what you’ll find at the grocery store:

1. Steel-cut oats. Sometimes called “Irish oats” or “Scottish oats,” these are hulled oat groats (the whole seed), toasted and cut into pieces by steel rollers. They take the longest to cook, up to 40 minutes, but you can shave about half the time by boiling them for 1 minute the night before and letting them sit on the back of the stove overnight — or by grinding them in a food processor before cooking.

2. Rolled oats. The standard. The groats are steamed and flattened with a roller. They take about 5 minutes to cook on the stove or in the microwave. Check the package you’ve bought for the exact ratio of oats to water.

3. Quick-cooking oats. The groats are steamed, flattened with a roller, and cut into smaller pieces to cook more quickly. They take just 1 or 2 minutes on the stove or in the microwave.

4. Instant oatmeal. Those little packets are full of quick-cooking oats rolled even flatter and cut even smaller. Watch out for the flavorings and additives: They can add PointsPlus values.

5. Oat bran. Sort of like cream of wheat but made with oats, this hot cereal is all the high-fiber bran from the oats. It cooks quickly—about 2 minutes on the stove or in the microwave. Check your packaging for the exact liquid-to-oat-bran ratio suggested for your brand.

Hot whole-grain cereals that may be off your radar
Barley. Quick-cooking barley takes 10 minutes. Use a ratio of 2 parts milk to 1 part barley in the saucepan. Top with sliced fresh fruit and ground cinnamon.

Quinoa. This high-protein whole grain cooks in only 10 minutes, until all the liquid has been absorbed. Figure on 2 parts water to 1 part quinoa in the saucepan. Stir in some chunky, sugar-free applesauce when the quinoa’s ready.

Brown rice farina. If you were a fan of Cream of Rice cereal as a kid, search out brown-rice versions now for even more whole-grain goodness in the mornings.

Grits of all varieties. Don’t forget that corn is a whole grain — and corn grits are a terrific breakfast. But there’s more to grits than corn. You can also find buckwheat grits, barley grits, and even millet grits from artisanal, whole-grain producers like Bob’s Red Mill.

Five-, seven- or 12-grain hot-cereal mixes. These packaged mixed take a few minutes on the stove or in the microwave. The flavors are varied, an even better way to find satiety. All you need is a teaspoon or two of honey on it to set you up right.

Leftover whole grains. Don’t throw out that container of brown rice from the Chinese takeout or those extra wheat berries you may have cooked a few days ago. Keep these in the fridge, then simmer them covered in the morning with milk (a 2-parts-milk-to-1-part-grain ratio) for 10 minutes for a hot cereal, 20 minutes for a thicker porridge.