The U.S. Department of Agriculture recommends that half of the bread and cereal products in a person's diet come from whole grains. A 100 percent whole-wheat bagel that lists "whole-wheat flour" as the first ingredient counts toward these whole-grain servings. Whole-grains are high in fiber which helps normalize digestion, stabilize blood sugar levels, keep your colon healthy and makes you feel more satisfied at meals says MayoClinic.com. A variety of toppings and sides can make a plan whole wheat bagel breakfast more healthy and flavorful.
Egg Sandwich
A toasted whole wheat bagel topped with 2 scrambled egg whites, sliced tomato, a few baby spinach leaves and an ounce of low-fat mozzarella provides about 400 calories. This breakfast option also provides more than 15g of protein. The spinach and tomato provide a serving of vegetables.
Open-Faced Hummus Sandwich
Spread a toasted whole-wheat bagel with 2 tbsp. of hummus--a chickpea spread--and strips of red bell pepper and cucumber slices for a vegetarian breakfast. This open-face hummus sandwich provides about 300 calories and just 3g of fat. Hummus is a low-fat source of protein.
Fruit Pizza
A sweetened cream cheese spread made by mixing a teaspoon or two of honey into 2 tbsp. of low- or non-fat cream cheese. Use it as the sauce for a breakfast bagel fruit pizza. Spread the cream cheese on the bagel and top with slices of strawberries and banana, whole blueberries and orange sections. Sprinkle with un-sweetened coconut. This breakfast contains about 400 calories and multiple antioxidants from the fruit.
Almond Butter and Jelly
Spread a whole wheat bagel with 2 tbsp. of almond butter for a change from peanut butter. Top with a thin film of all-fruit apricot jam. This breakfast contains almost 500 calories and could be used to fuel a high-intensity workout. It provides over 5g of protein and 8g of heart healthy unsaturated fats.
Fast Food Alternative
A healthier version of a fast food breakfast can be made by scrambling two egg whites in non-stick cooking spray and putting them on the toasted whole-wheat bagel with a slice of turkey bacon and a slice of low-fat American cheese. This breakfast contains about 436 calories and with just 11g of fat compared to 480 calories and 27g of fat in a McDonald's bacon, egg and cheese biscuit.
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