Breakfast can help you control your weight, be more productive throughout the morning and give you a better chance of meeting your daily nutrient requirements. A healthy breakfast should fit within your calorie budget and include a whole grain, a good source of protein and some fruit or a vegetable. A bagel can be a healthy breakfast food if you choose it carefully and build a breakfast that includes other nutritious options.
Bagels are healthier breakfast choices when they are whole-grain rather than refined products. Whole grains, such as whole-wheat bagels, contain the bran, germ and endosperm components of the bagel, making them higher in dietary fiber and antioxidants than refined grains, such as white bagels, according to Harvard School of Public Health. They are also natural sources of certain B vitamins. Choosing whole grains instead of refined can lower your risk for heart disease and type-2 diabetes. You should get at least half of your grains from whole-grain sources, and choosing a whole-grain bagel for breakfast can help you meet these recommendations.
A healthy breakfast is rich in essential nutrients, and enriched bagels provide some of these nutrients. Each ounce of a fortified bagel has 1.7 milligrams of iron, or 9 percent of the daily value for this essential component of healthy red blood cells. It also has 64 milligrams of folate, 16 percent of the daily value. In addition, fortified grains have thiamin, niacin and riboflavin. A balanced breakfast should include a good source of protein, but a 1-ounce bagel has only 3 grams, or 6 percent of the daily value. Have some yogurt, peanut butter, cooked egg whites or low-fat cheese with your bagel to increase the protein content of your breakfast.
Salmon and avocado bagel
Bagel with asparagus, zucchini, eggplant and yellow peppers
Bagel with egg and bacon
Bagel with peanut butter