The Overlooked Superfood Parents Should Be Feeding Kids, According to a Pediatrician

Many kids are picky eaters, which makes feeding them a nutrient-dense diet a common challenge among parents. On kids’ menus at restaurants, foods like chicken fingers and hot dogs abound, but rarely are there items like spinach, carrots or whole grains.

If you’ve given up on trying to get your child to eat vegetables on their own, no one would blame you. That’s why so many parents opt to blend extra veggies into pasta sauces and other dishes where they may be less noticeable.

Luckily, there’s one highly nutritious superfood that many parents overlook and is enjoyable for many kids’ palates, Dr. Kelly Fradin recently told CNBC. Not to mention it’s versatile — it comes in many varieties and can be served as a side, blended into sauces and dressings, or even eaten as a meat replacement.

Pediatrician Tip of the Day: Add More Beans to Your Kid’s Diet

“Many parents already know the importance of feeding kids vegetables and limiting added sugar,” Fradin explained. “We often discuss ‘eating the rainbow,’ emphasizing the need for a diverse range of colorful fruits and vegetables. Parents frequently prioritize dark leafy greens, antioxidant-rich blueberries and healthy-fat-packed avocados.”

“However, there’s one nutritional powerhouse that often gets overlooked: beans.”

Why It Matters

Beans are one of the top sources of plant-based protein. Plus, many beans are complete proteins, meaning they contain all nine essential amino acids, Fradin noted.

They’re also high in fiber, which can improve gut health and reduce blood sugar spikes, keeping energy levels stable. Beans pack in some important micronutrients, too, such as folate, magnesium and B vitamins.

Last, beans are affordable and have a long shelf life.

How to Get Started

Fradin said that, in her experience, many kids genuinely enjoy the taste and texture of beans. Here are some of her ideas to introduce your kids to this surprising superfood:

• Steam edamame and serve them as a snack.
• Put beans in a quesadilla with cheese.
• Mix black beans into brownies to add some nutritional value.
• Add beans to chili, stew and soup recipes your kids already know and love.
• For more adventurous eaters, try lentil soup.

“There’s a bean recipe out there for everyone,” Fradin added.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.