This is especially true if you eat out often. In restaurants, even the most innocent of foods come in jumbo portions. In calorie books, bagels contain about 160 kcals. But if you look closer, you'll see that this 160 kcal bagel only weighs 2 oz. An average deli bagel weighs 5 oz.
Bagels are fine to eat in appropriate portions.
That's why it's important to recognize the size of your portions. If you order that same 5 oz. Since each tablespoon adds 100 fat kcals, you've turned a low fat bagel into a 700 kcals dietary disaster. Without sacrificing taste, you could ask for a light coating and save yourself about 150 kcals. Better yet, opt for jelly or fruit spread, with 50 fat-free kcals per tablespoon.