Bagels

Bread and cereals, in general, are good sources of complex carbohydrates like starches and fiber that provide energy for your body. These are the types of carbs that are metabolized a little more slowly than simple carbs (like sugar). Bagels are extra calorie-dense. While one slice of white bread has about 70 calories, one small bagel has more than 180 calories. Extra-large coffee shop bagels can have well over 300 calories.2 U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Top your bagel with nut butter (about 190 calories) and fruit spread (about 50 calories), and you'll have a tasty, energy-packed mid-morning snack that totals 420 to 540 calories. Experiment with other nut butter, including almond butter or cashew butter, or try seed butter, such as tahini or sunflower seed butter.