Bagel with Cream Cheese (1 Regular)

Have a smaller portion, such as half the bagel, and save the remainder for later.

Add protein and fat alongside it, such as eggs, smoked salmon, or avocado, rather than eating the bagel by itself.

Add a side of non-starchy vegetables, such as cucumber, tomatoes, spinach, or bell peppers, to increase fiber and fullness.

Choose plain cream cheese and avoid sweetened spreads, jams, honey, or flavored coffee drinks with the meal.

Eat protein and vegetables first, then have the bagel portion last.

Take a 10–20 minute easy walk after eating to help blunt the rise.