3. Bagels and their fillings
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A standard white flour bagel can equal the carbohydrate of several slices of bread yet delivers little fiber, so digestion is swift and satiety brief. Dense spreads like thick cream cheese portions escalate calories rapidly while salty cured meats raise sodium. To upgrade, choose a smaller whole grain or seeded bagel, hollow some interior if oversized, and layer lean protein plus produce such as smoked salmon with capers, or natural peanut butter with sliced strawberries. Limit frequency if you notice mid morning crashes. Hydrate and include a side of vegetables or fruit to diversify nutrients.
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