Often times when people want to eat healthy food, they focus on the actual food too much and lose track of the unhealthy things they are smothering the food in.  For example, a healthy slice of whole wheat bread can be totally ruined by lots of margarine and jelly.  The margarine adds lots of unnecessary saturated fats, (which clog arteries) and most jelly is high in high-fructose corn syrup (which is worse than regular sugar because the fructose by-passes your metabolism).  So in the end, the calories from your slice of toast may end up coming half and half from the bread and then from the sugar and fat.  Instead of being totally afraid of calories like many people are, it is important to be conscious of where they are coming from.  The most important thing in your diet is eating nutritiously.  If half your calories are coming from sugar, your nutrition is basically sunk. 
So, if you love your toast in the morning and want to know how to improve it, start by eating whole wheat bread and spreading it with nut butter instead of margarine.  It may be more caloric, but it at least has nutritious protein, fiber and good oils.  Next, leave off the jelly and try Wegman's Triple Fruit Spreads.  They taste just as good as jelly but don't have high-fructose corn syrup and have half the calories from sugar.