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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Listen to my Quiet the Food Noise Podcast Series. 6 episodes | 6-8 min each | totally free

Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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  • white bowls filled with farro, chicken, veggies, dips, greens, on white background

    Weeknight Mediterranean Grain Bowl with Chicken

    This Mediterranean grain bowl is a fast, easy, super satisfying meal that can double as lunch or dinner on a busy week. It’s packed with good-for-you ingredients and is so flexible, it will keep the whole family happy. These bowls were inspired by my love for CAVA. Have you ever been to a CAVA? It’s…

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  • slice of casserole topped with avocado slices and dish in background

    Veggie Loaded Breakfast Taco Casserole

    Calling all breakfast taco fans! This breakfast taco casserole is your answer to an easy make ahead breakfast or weeknight dinner that the whole family will love. Plus it’s packed with veggies, so you can feel great about serving it and eating it! Disclosure: I received free samples of Cabot Cheese mentioned in this post….

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  • 20 Healthy Freezer Meals to Save Time & Energy

    20 Healthy Freezer Meals to Save Time & Energy

    Healthy freezer meals are the essence of cook once, eat multiple times. Make ahead during a meal prep day or just double your batch and freeze half so that you have meals ready to eat when time is tight. Whether you’re cooking for your whole family or just for yourself, there’s a lot to love…

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  • spoon over jar of sauce dropping with penaut butter

    The Only Ginger Peanut Sauce You Need Plus 5 Ways to Use It

    This is the best, easiest, and most versatile ginger peanut sauce. It’s perfect for anything from stir-fries to power bowls and noodle dishes. This is one of those sauces you are going to use over and over again. I promise. We’ve been making some version of this ginger peanut sauce for years. I mostly use…

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  • overhead shot of meatball platter with dips and veggies on white background

    The Easiest Greek Turkey Meatballs Souvlaki Plate

    This Greek Turkey Meatballs Souvlaki (or Gyro) plate brings the flavors of Greece right to your kitchen. Serve the meatballs with some pita, a few dips, and a couple of cut veggies and you have a delicious, easy meal the whole family will love. Healthy Kitchen Hack: Repurposing Leftovers This recipe is for all of…

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  • 2 cherry vanilla smoothies on marble background

    High Protein Cherry Vanilla Smoothie

    Reminiscent of a cherry milkshake, this cherry vanilla smoothie will satisfy your afternoon sweet tooth but can double as a light and easy breakfast on busy mornings. This smoothie. It’s like a a cherry milkshake. Actually, I might even go as far as to say that the flavors resemble Ben & Jerrys cherry garcia ice…

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  • lemonade smoothie in a glass with strawberries, basil, and lemon on a marble slab

    Refreshing Strawberry Basil Lemonade Smoothie

    A refreshing drink for a summer afternoon, this strawberry basil lemonade smoothie can be enjoyed in so many ways — as a smoothie, a mocktail, a cocktail (just add the booze), or even as popsicles! We’re on a major smoothie kick this summer. As I mentioned in my post about the blueberry peach zucchini smoothie,…

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  • overhead shot of greek turkey meatballs with feta cheese in cast iron pan

    Meal Prep Greek Turkey Meatballs

    These Greek Turkey meatballs will quickly become a staple in your weekly meal rotation. They are perfect for a meal prep day or a Sunday afternoon when you have a little extra time to cook. Make a double batch and freeze the leftovers so you have an easy weeknight meal ready to go when time…

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  • 2 blueberry peach smoothies on round trivet with hemp seeds in spoon, and zuchhini and peach slices

    Wild Blueberry, Peach, and Zucchini Smoothie

    This blueberry, peach, and zucchini smoothie features some of the best of summer produce in a glass. Light, refreshing, and full of antioxidants and omega-3’s, it’s the perfect afternoon snack on a hot summer’s day or complement to your yogurt bowl or toast at breakfast. Smoothies have become a daily ritual in our house this…

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hey, friend!

I'm so happy you're here.

I'm Sarah, registered dietitian nutritionist, certified intuitive eating counselor and mom of 2. I help busy moms ditch the diet rules and learn to eat to improve energy, reduce cravings, and support long-term health without counting or giving up their favorite foods.

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Sitting down to dinner shouldn’t feel like preppin Sitting down to dinner shouldn’t feel like prepping for battle. But if you’re spending your meals begging your kids to “just try one bite” and tracking every vegetable that goes in (or doesn’t)... then you already know how exhausting meals can be. Here’s what I wish more parents knew if they wanted to stop butting heads with their 6-year old every night: Your job was never to get your kid to eat. It’s to offer the food. What they do with it is up to them. That one small change in how you think about your role, when it comes to food, is what turns the dinner table from a nightly power struggle into a place your family actually wants to be. No more short-order cooking. No more meltdowns over trying their broccoli. Just food on the table, and trust being built one meal at a time. Inside Nourished Kids, Confident Moms, we build out exactly what this would look like for your family. I give you the scripts, the strategy, and the support to make peaceful meals your new normal. Comment KIDS below and I’ll send you the details. #pickyeater #toddlermealideas #nourishedkids
With the right approach, you’re only weeks or a fe With the right approach, you’re only weeks or a few short months away from making one meal for the whole family that everyone willingly eats without any bribes, negotiations, or whining. It all starts with HOW you approach food at meals and snacks. Not cutting the food into fun shapes. Not bribing them with dessert. Not forcing them to try just one bite. And it’s not just about continuing to offer the food. We have to create a supportive environment and introduce foods in a way that makes kids want to eat them. If you’re ready for that, comment or DM me KIDS to learn more about how I can support you. I just opened up 5 spots for parents to work with me this fall. Let’s chat to see if it’s a good fit.
So many of the moms I work with think their food n So many of the moms I work with think their food noise is a willpower problem. Like if they could just be more disciplined then they’d finally be able to stop thinking about snacks and stop standing in front of the pantry at 9pm. But when we sit and look at their daily routines, I realize that most of them don’t have systems built in to help them keep their bodies fueled through out the day. She skipped breakfast because she was trying to reply to work emails, instead of eating. She packed lunch for everyone but herself. She had nothing on hand between practice and pickup and dinner. And by the time she gets back home, at the end of the day, she’s reaching for the bag of chips because her body is craving carbs and sugar (aka energy). The fix for this isn’t more restriction or better discipline. It’s simply removing the roadblocks that are keeping you from eating more of what your body needs, in the first place. That’s why so much of the work I do with clients involves creating small, boring, unglamorous systems to make fueling her body easier. Want to finally stop overeating and obsessing over what’s in your pantry? Comment INFO to learn more about how I can help. #foodfreedom #intuitiveeating #foodnoise
What a week ⛰️chasing my kids up mountains 🌻wande What a week ⛰️chasing my kids up mountains 🌻wandering through gardens and mountainside wildflowers 🚤 swimming and boating in the gorges and lakes 🧑‍🍳 cooking with my fav little sous chef learned to make a mean appetizer plate 🫖 learning to make pottery (it’s so hard!) 🍫 ice cream and s’mores by the campfire 🥪picnics any chance we got 🍷 celebrating 10 years of marriage with a gift we’ve been “aging” since our wedding ❤️ 🍅 so many delicious meals shared with family Just to name a few of my fav moments. Holding on to summer for as long as possible.
Picture this... Dinner's on the table. You got Picture this... Dinner's on the table. You got home from work and prepared just one meal. Everyone sits down to eat and there is no "well what if I made you a quesadilla instead," or bargaining over three more bites of chicken. Your kid looks at their plate, eats what they want, and that's it. That's what Division of Responsibility actually looks like in practice. You decide what's served and they decide how much of it they eat. Now I can't take credit for this strategy. This is an evidence-based approach that's been around for decades. And while it sounds almost too simple, it's the piece most of us skip when we're exhausted and just want someone to eat something. The catch is, every time we cave and make Option C, we're actually making the next meal harder. So hold your role. Because that's what leads to everyone eating the same meal, you and your partner are actually sitting down with them, and eventually you get to enjoy your meals as a family. Maybe for the first time ever. Is this what you want dinner time to look like for your family? Comment NOURISHED and I'll send tips and strategies to help your picky eater eat more (without a battle). #mealsforkids #raisinghealthykids #pickyeaters
Quick, go make this for lunch while the tomatoes a Quick, go make this for lunch while the tomatoes and cukes are at their peak! This is delicious as a meal prep lunch if you work in an office since there’s no lettuce….it holds up with dressing overnight! The cucumbers and onion even get a little pickled which is 👌 IMO. Tips: 🥗Use any protein you have — here I used @fishwife smoked trout in red chimichurri and chickpeas but anything you have works— chicken, turkey, canned tuna, canned salmon, chicken salad, steak, any beans, hard boiled eggs, even cottage cheese. 🌿 for herbs use basil, dill, and/or chives. 🧂 flaky sea salt or @maldonsalt is ideal here 🥑 you can swap avocado for the cheese 🥒 sometimes I also add leftover grilled veggies, like eggplant or zucchini, or corn shaved off the cob 🫙 use flavorful olive oil like @californiaoliveranch and I love rose wine vinegar from @denigris1889usa. Drop a 🍅 if you’re going to make this! #lunchinspo #summerrecipes #healthylunchideas
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  • About
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    • 1:1 Nutrition Counseling for Women
    • The UNDIET Method Program
    • Parent Coaching for Kids 2-10
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