For most of us, breakfast is the most important meal of the day. This is the meal that starts you off on the right foot, setting the tone for your day and ensuring you have energy and a fully awake mind! You need to make sure it has enough nutrition to keep you satisfied until lunch, without dropping you flat mid-morning.
Avoid too-sweet breakfasts like doughnuts or breakfasts full of starches like oatmeal. These sugars and carbs break down extremely fast in your system, leading to a spike in blood sugar that can feel heady at first but soon gives way to an extreme crash that can leave you fatigued and fuzzy headed.
Instead, opt for a breakfast full of protein and complex carbs. You can start off a breakfast like this with a whole grain bagel. Whole grains break down in your system more slowly than simpler starchy breads, and provide carbs as well as extra fiber and protein. New Yorker Bagels even offers Multi-grain Energy Bagels! 
Look for whole grain bagels the next time you stop for breakfast on the way to work, and discover how this healthy food can be the mainstay of a satisfying, good-for-you meal that tastes amazing and fills you up!
A plain whole grain bagel contains between 250 and 300 calories. A proper breakfast should have around 400-500, so add some toppings to get the calorie count up and boost your energy. Two tablespoons of cream cheese adds about 70 calories, and a small glass of juice or milk can put you right about where you want to be. Alternately, top your breakfast bagel with egg, bacon or sausage for a protein punch.
Since bagels are low in fat, they are great for those striving for a low fat diet. You can also keep the fat content of your breakfast down by sticking to low-fat topping options, such as sugar-free jelly, hummus or egg whites.
Bagels have other benefits as well, including vitamins and minerals that can help you meet your body’s daily needs. One bagel provides 20 percent of the daily recommended intake of iron, which can prevent anemia and help oxygen circulate through your blood more readily – leading to increased energy and health!
Calcium is also present in bagels, although in small amounts (this can be boosted with a cheese topping), and vitamin B which can boost energy levels. Of course, whole grains also provide fiber, which is essential for health – especially for women who are pregnant or breastfeeding.
Bagels usually contain between 400-500 mg of sodium, which can account for up to 1/5 of the daily recommended intake. Toppings can add to this total, so make sure you monitor your sodium intake the rest of the day if you are loading up at breakfast.
Next time you start wondering what to eat for breakfast, consider having a bagel instead of a McMuffin, a doughnut or a Danish. A healthy breakfast could give you that extra spring in your step and clarity of mind to make each day fantastic!