What’s in a bagel, muffin, flapjack or whatever your favorite breakfast treat can be defined by its caloric value. As important as the first meal of the day is, the calories are more outrageous than one might think.

Let’s take the basic bagel. There are more than 300 calories in a bagel. The calories do not include cream cheese, butter or jelly. By the time the calories are tallied, one bagel is almost becomes almost a 500 caloric ordeal. For the bagel lover, try to eat multigrain or the lower calorie onion bagel (360-320 calories). Then use a fat-free butter spray (Parkay) or a lite cream cheese. They can save you up to 80 calories.

Weight loss dieting tip: At Einstein Bros., order the yogurt parfait because it contains 220 calories, is high in calcium, is a 12-ounce serving that will curtail the urge to splurge before lunchtime. Since Einstein Bros. low-carbohydrate 9-Grain bagel has only 210 calories, it is ideal for the lactose intolerant or someone craving a morning carbohydrate to fuel the brain.

The best way to attain any nutritional value at Starbucks is from their fruit and cheese plate has a well-balanced mix of healthy fruits and protein. It contains roughly 430 calories. By adding skim milk to coffee,

Weight loss dieting tip: Caution is advised for baked goods of Starbucks. For instance, croissants contain over 310 calories, the classic coffee cake is almost 600 calories and the crumb cake is almost 700 calories. To consume nutritionally and minimize caloric intake by opting for a breakfast of fruits and coffee with skim milk but avoid the venti Mocha Frappuccino with the whipped cream (590 calories).