8. Bagels with Cream Cheese
A bagel looks like a reasonable, bread-based breakfast, but its dense texture is the giveaway that it’s more calorie-concentrated than an average slice of bread. Bagels are boiled before baking, which gives them their chewy texture, but it also means a single bagel can be equivalent in calories and refined carbohydrate to two or three regular slices of bread, especially the oversized bagels sold at many cafes today.
On its own, a plain bagel is already a significant hit of refined starch with relatively little fibre. Add a thick layer of full-fat cream cheese, which is common practice, and you’re adding a substantial amount of saturated fat and calories on top. The combination of a large refined-carb base and a heavy fat topping means this breakfast can rival a fast food meal in calories, while still feeling like a fairly light, ordinary choice.
Because bagels are often eaten quickly on the way to work or school, it’s easy to underestimate the portion size and topping quantity, which is part of why this breakfast catches so many people off guard.
Better choice: Choose a wholegrain or seeded bagel for extra fibre, and use a thin layer of light or reduced-fat cream cheese, then bulk up the topping with sliced tomato, cucumber, or smoked salmon instead of extra cream cheese. This keeps the flavour and texture you enjoy while cutting a significant amount of the saturated fat.