Everything Bagel (1 Regular)

Choose a smaller portion, such as half an everything bagel, and avoid eating it by itself.

Add protein and fat: top it with eggs, smoked salmon, turkey, cottage cheese, avocado, or natural peanut butter.

Pair it with high-fiber, non-starchy vegetables such as cucumber, tomato, spinach, arugula, or bell peppers.

Consider replacing the bagel with a lower-impact option such as a whole-grain sourdough slice, a high-fiber seed-based bread, or lettuce wraps.

Avoid sweetened coffee drinks, juice, jam, honey, and sugary spreads alongside the bagel; choose water, unsweetened tea, or black coffee instead.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you.