Bagels are not like other morning breads — they can be deceiving. Many are oversized and very dense, plus they keep lousy company (e.g., cream cheese, lox, etc.). The following guide is designed to help those who are looking for the doughnut's cousin — the bagel.

SUPERMARKET BAGEL VS. COFFEEHOUSE VS. BAGEL STORE

Supermarket bagels are smaller and, as a result, typically lower in calories. A Lender's plain bagel has 160 calories, but it's only 2 ounces, whereas typical coffeehouse and bagel store bagels are about 4 ounces. A Starbucks plain bagel is 300 calories. And at nonchain bagel stores, all bets are off. Those bagels often weigh up to 6 ounces, which means they probably have 480 to 500 calories to start with, and that's not counting the more generous amounts of high-calorie toppings.

Research shows that we will eat whatever portion we're served, so if we get a 2-ounce portion, that's what we'll eat; if we get a 4-ounce portion, that's what we will eat — and so on. Of course, if the portion is too small, we might have seconds, but a 2-ounce bagel is not too small if it has the right toppings. (Not that I'm recommending eating a bagel in the first place.)

WHOLE-WHEAT BAGEL VS. REGULAR BAGEL

With a 100 percent whole-grain bagel, you get more fiber, which will keep you fuller longer. So why not simply eat 100 percent whole-grain bagels all the time? Well, first of all, they're not readily available in many areas, and, to make matters worse, often times a "wheat" bagel is simply a regular bagel with some whole grains and coloring thrown in. For instance, the first ingredient in a Panera Bread Whole Grain Bagel (4.5 ounces, 370 calories) is unbleached enriched flour, which is not whole-grain flour. It's just regular flour that hasn't been bleached to make it look white. Also, do not be fooled by multigrain bagels: Most of the time, they're not any better than a regular bagel. They might have a bit of whole-wheat flour, but the primary ingredient is still regular flour.

But even if the bagel is made with 100 percent whole grains (you can tell by looking at the first ingredient), it's still likely to have added sugar and chemicals. Take a peek at the ingredients in Thomas Whole Wheat Bagels. Yes, the first ingredient is whole-wheat flour, but some type of sugar isn't far behind. Lender's also makes a 100 percent whole-grain bagel, but what did they add? High-fructose corn syrup.

CREAM CHEESE VS. BUTTER

One tablespoon of butter is 100 calories, and 1 tablespoon of cream cheese is 50 calories. OK then, if you use cream cheese, you can probably get away with fewer calories, because it's denser and can be more flavorful. Most flavored cream cheeses contain about the same number of calories as unflavored versions. Any calorie difference is quite small — no more than 10 to 20 calories per tablespoon. The reason is that the more of those other ingredients you add (i.e., nuts, olives, etc.), the less cream cheese you get in a serving, so you end up coming out even in the end.

Whether you use cream cheese or butter, go with a whipped variety. One tablespoon of Philadelphia Whipped Cream Cheese has 30 calories, whereas 1 tablespoon of Philadelphia Light Soft Cream Cheese has 35 calories. Yes, that's right; the light (as well as the 1/3 Less Fat variety) has MORE calories than the whipped. And, at 60 calories per tablespoon, whipped butter is also lower in calories than regular butter. Just so you know, one pat of butter has 25 to 30 calories.

Stick to only 1 or 2 tablespoons of cream cheese, and make it light or whipped.

TO SCOOP OR NOT TO SCOOP

Scooping out the inside of the bagel can save you up to half the calories the bagel contains. Also, try cutting the bagel in half or choosing a 1- to 2-ounce mini bagel, which contains a mere 80-160 calories.

BACON, EGG & CHEESE VS. SALMON

Keep in mind, every slice of bacon is about 50 calories, one fried egg is around 90 calories, and one slice of cheese is 100 calories — plus the calorie cost of the bagel. And note that you're typically getting more than one slice of bacon and one egg. Bacon, eggs and cheese is not a great combo — alone or on a bagel. Lox or Nova Scotia salmon (3 ounces is 100 calories) is typically a pretty good topping choice (you get heart-healthy omega-3s from the salmon), as long as you don't start adding cream cheese.

Charles Stuart Platkin is a nutrition and public-health advocate, and founder of www.DietDetective.com.