Whole Wheat Bagel...

A typical deli bagel the equivalent to 5/6 slices of bread (the frozen ones are smaller).
You should have some protein with your breakfast.

if your gonna eat it, eat half at breakfast and the other half and hour and a half later.

This way, your blood sugar levels remain level (thereby prolonging your craving for more carbs). I'd also eat it with some protein or fat to slow the increase in blood sugar (even low fat cream cheese would work).

Remember, a calorie is a calorie and your body converts everything you eat to sugar for energy. The longer and harder you make it for your body to convert it, the better.

I love bagels, so if I eat one for bfast, I make sure I don't have any (or many) carbs at lunch....which usually means salad!