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Eat This, Not That: The Worst Foods in America
One thing: calories are not created equal. You said "the ham, egg, and cheese on an English muffin (310 calories) is a better bet than the multigrain bagel with light cream cheese (500 calories)."
I'm pretty sure that's a white english muffin(no Dunkin Donuts here, correct me if that's wrong). Plus the saturated fat.... The bagel may not be a fantastic breakfast, but it's got fibre. I'd say it might be worth the extra calories.
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popsicles if it's one of those colds/flus where I don't want to eat & especially with a sore throat.
Corn chowder or any kind of soup is good too, maybe chicken curry.