Eat a bagel for breakfast or opt for eggs and toast and you'll consume about the same amount of calories: 350. Specifically, that's one bagel with two tablespoons of cream cheese and a three-ounce serving of yogurt or two scrambled eggs and two slices of toast with jelly. Pretty Even Steven, huh? Yep. But one breakfast is better for fighting the flab.

Dieters in one study who ate eggs and toast five days per week for eight weeks lost two pounds more than bagel-eaters. Egg-eaters had a 61 percent greater reduction in BMI and took off an extra half inch from their waists, without raising their cholesterol. Their energy was higher too.

What gives? The egg protein, probably, and the yolks' mix of fats too. The combination seems better at reducing hunger throughout the day. But only when combined with a weight-loss plan. Eating eggs while not otherwise cutting back will not do the trick.

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The eggs have it. What exactly do they have? The power to peel away pounds, that's what.

Poached, scrambled, or sunny-side up, eggs are a do-good diet food. We know this because people in one study on a low-calorie weight loss plan who ate two scrambled eggs with unbuttered toast -- jelly was permitted -- for breakfast lost 65 percent more weight than dieters who ate a bagel with cream cheese.

Here's the point: Eggs are filling, which keeps us satisfied longer, which keeps us from snacking later in the day. Here's the caution: This study featured a low-calorie diet, and this means eating eggs for breakfast works ony if you're watching what and how much you eat for the rest of the day.

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As adults living in a fast-paced world, we may be a little lax in assuring we eat a balanced breakfast every morning. Sure, a granola bar or a banana on-the-run may not be the end of the world, but even though those things may have some nutrition to them, they are not balanced breakfasts.

One thing we don't want to do is pass this tradition on to our kids. Today's lifestyle demands a lot from these little people too, and a balanced breakfast will give them a good start to tackle the world, one day at a time.

Dr. Sears, one of the most down-to-earth famous pediatricians out there, has some ideas about balanced breakfasts for kids. Complex carbohydrates and protein should both be present, so he suggests to think whole grains plus dairy plus fruit.

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Breakfast is the most important meal of the day, but it's not enough to simply eat breakfast -- you need to make sure you're eating something substantial. Otherwise, you're prone to an attack of the mid-morning munchies.

Over at Fitsugar, they're talking about breakfast idea that will keep you full until lunchtime. The key to sustainable energy is getting a breakfast that combines protein, whole grains, a bit of fat and some natural sugars. Some suggestions? High-protein organic cereal with fruit, walnuts and non-fat milk, whole grain toast with almond butter and apples, and egg-white omelettes with cheese, veggies and a pear. Yum!

That's not all -- head over to Fitsugar for more healthy breakfast recipes. Got any of your own to share? Let us know in the comments.

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When you're in a time crunch, a piece of whole-wheat toast and some fruit is a quick and healthy breakfast. But what are you putting on top of your toast? Healthcastle's dietitians review some popular toast toppers and give us the nutritional low-down:

• Nutella. While a hazelnut spread may seem like a healthy option, Nutella is packed with more sugar and palm oil than hazelnuts.
• Margarine. Be sure to pick a spread that has zero trans-fats. (Look for non-hydrogenated vegetable oil on the ingredient list.) For an even better option, choose a spread that has plant sterols added for cholesterol health.
• Cream cheese. You may think this yummy spread counts as a serving of dairy. While technically it does, it's actually pretty low in calcium. Calorie-wise cream cheese isn't too bad when you pick the lite versions.
• Peanut butter. This tasty treat is packed with protein and also provides some monounsaturated fats. Just choose a natural peanut butter that doesn't contain hydrogenated oil.
  
• Jam. It's fruit... so it must be healthy, right? Not when it's paired with sugar or artificial sweeteners. Choose 100% fruit varieties that are sweetened with natural juice. Or, better yet, make your own.

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Breakfast is my favorite meal. I can easily feel satiated on about 350-450 calories. I often enjoy a couple of eggs, a piece of toast with butter (two slices on ravenous/workout mornings) and a small serving of fruit.

Recently I've changed up my preferred meal. In order to cut calories and fat I'm often substituting juicy grapefruit instead of toast. Choosing one whole, medium grapefruit over two slices of my favorite 100 percent whole wheat toast spread with two pats of butter saves 170 calories. Here's a nutritional breakdown:

Two slices of my 100 percent whole wheat toast with 2 pats butter: 252 calories, 10 g fat, 34 g carbs, 4 g fiber, 6 g sugar and 8 g protein.

One medium-sized grapefruit: 82 calories, just about no fat, 20 g carbs, 2.8 g fiber, 18 g sugar and 1.6 protein (per CalorieKing).

Comparatively there is more sugar and less protein in sweet grapefruit, but I garner decent protein from my eggs and save significantly overall on both fat and calories consumed. Bon appetit!

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Here's an interesting tidbit I learned from Fitsugar today: Bananas have the highest concentration of antioxidants when they're at their most ripe, meaning when they're just starting to turn a bit brown. Now, I have to admit, I'm much more of a non-ripe banana eater--I prefer them when they're just past being green. Otherwise they're too mushy for me. You too? Here are some healthy ways to stomach the mushy banana:

• Throw it in a smoothie. Browning bananas are much better-tasting in a smoothie than green or yellow ones. I throw it in with some vanilla yogurt and a touch of chocolate sauce -- it's oh-so-delicious.
• Slice it and have it with some granola or cereal.
  
• Much it up and spread it on toast, with some peanut butter if you like.
  

Afraid of bananas? Don't be--they have plenty of heart-healthy nutrients and aren't too high in calories either -- a medium one has 103 calories.

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No bones about it: Losing weight is hard work. You're going to have to make some major changes and you're going to have to stick to them. But changing too much too fast is a recipe for disaster, so our advice is to take it slow and start off with some smaller changes.

Diet Blog recently put together a list of easy food swaps you can make that will cut 100 calories from your daily intake. Some examples?

• On your toast, have honey instead of jam and butter.
• On your sandwich, trade mayo for a little bit of light cream cheese.
  
• Instead of having a beer after work, have a glass of wine.
  
• Instead of ordering a cheeseburger, order a plain hamburger.
  

They have plenty of other great swaps -- click here for more info.

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