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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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  • Healthy Homemade Freezer Meals for Busy Weeknights

    Healthy Homemade Freezer Meals for Busy Weeknights

    Freezer meals can be a savior for a busy weeknight, a rushed morning, or even a quick lunch. Skip the stuff in the box and make these simple, healthy meals to have on hand when all you have time for is to hit the reheat button on the microwave. I’m a big fan of leftovers;…

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  • Pumpkin Pie Baked Oatmeal

    Pumpkin Pie Baked Oatmeal

    Cozy up with a big chunky sweater, a pair of fuzzy slippers, a steaming hot cup of coffee, and this baked oatmeal for breakfast. Warm flavors of pumpkin pie spice and hearty pumpkin puree make this breakfast pumpkin pie feel like an indulgence; you won’t even realize you’re eating vegetables for breakfast! It’s full of…

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  • Roasted Chioggia Beet and Gorgonzola Salad

    Roasted Chioggia Beet and Gorgonzola Salad

    This simple fall salad features chioggia beets, a beautiful candy stripe beet, that is both sweet and earthy. The beets are paired with spicy arugula and creamy goronzola for a well balanced salad that is anything but ordinary. As the weather cools and the colors outside shift from bright green to beautiful oranges and reds,…

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  • Apple Pie Overnight Oats

    Apple Pie Overnight Oats

    Yum These healthy overnight oats are the perfect on-the-go breakfast for busy mornings when you need something quick and filling. The flavors of apple pie make it feel like a true indulgence — what could be better? Late September and October are some of my favorites weeks of the year. The weather in New England…

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  • stack of breakfast cookies

    Giant Oatmeal, Banana, Peanut Butter Breakfast Cookies

    Filled with wholesome ingredients like oats, nut butter, bananas, and flax seeds, and very little added sugar, these hearty peanut butter breakfast cookies are healthy enough to be enjoyed for breakfast or as an afternoon pick-me-up, yet so delicious you’ll also want to eat them as an after-dinner treat. This post is part of the…

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  • wood bowl filled with the noodle salad and dressing being poured from white jar into salad

    Summer Kelp Noodle Salad with Ginger Peanut Dressing

    This kelp noodle salad with ginger peanut dressing is the perfect cold noodle dish for a hot summer night. Enjoy as a side or top with grilled salmon or tofu for a one bowl meal. Today I bring to you a special post from my fabulous summer intern Sophia. Sophia is a future dietitian with…

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  • cucumber and heirloom tomato salad in brown ceramic bowl on white background

    Summer Cucumber and Heirloom Tomato Salad

    This cucumber and heirloom tomato salad represents the best of late summer. It’s simple. It’s delicious. And it’s incredibly fresh. What more could you ask for on a hot summer’s day? Ever since my first garden tomato turned red a few weeks ago, we’ve been eating this salad on repeat. And by that I mean…

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  • Blueberry Peach Crumble Bars

    Blueberry Peach Crumble Bars

    Celebrate summer with these blueberry-peach crumble bars. Packed with fruit, chia seeds, oats, whole wheat flour, and not a lot of added sugar, they are perfect for an anytime dessert or even an afternoon snack when you’re craving a little something sweet.    How is it August already? Why is it that summer just flies…

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  • The Easiest Grilled Peaches with Honey Ricotta

    The Easiest Grilled Peaches with Honey Ricotta

    Summer peaches steal the show in this super simple dessert of grilled peaches with honey ricotta. Caramelized peaches paired with a lightly whipped lemon-honey ricotta are sure to satisfy your sweet-tooth.  Is there anything better than a perfectly juicy summer peach? Ok maybe all of the other summer fruit that I’ve been hoarding like it’s…

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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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Yes, protein at breakfast can be helpful for kids Yes, protein at breakfast can be helpful for kids and adults. But we’ve developed an obsession with protein, and it’s because a distraction for many parents. Most kids don’t need as much protein as you might think, and they can easily meet their needs even if they skip protein at breakfast. So instead of micromanaging one meal, zoom out and look at what your kid is eating over a day or week. Make sure protein foods they like are available at breakfast, and then let it go. Because pressure almost always backfires. It creates more resistance in the moment and can hurt their relationship with food long term. Now, if you’re worried about your child’s nutrition, I can help. Maybe you’re concerned they’re not eating enough nutritious foods or they’re eating too much of the not-so-nutritious stuff. I’ll assess what they’re eating so you know if your anxiety is actually well founded (and if it is, I’ll give you exactly what we need to do to close nutrient gaps that will work for your kid). But most of the time, we have some breathing room to focus on the strategies that will, over time, help your kid expand variety without pressure, bribing, or power struggles at the breakfast or dinner table. To learn more about working together, comment or DM me “KIDS.” #feedingkids #pickyeating #raisingintuitiveeaters
If you find yourself replaying everything you’ve f If you find yourself replaying everything you’ve fed your picky eater as a baby or blaming yourself for your child’s food preferences, this one’s for you. A client told me she felt so guilty watching her 18-month-old nephew eat the most exotic of foods. She kept thinking she should have fed her 8 yo son more variety, and maybe then he wouldn’t be so picky now. The thing is, she fed her daughter the same way as him and she will eat almost anything at 6. Same parents, same kitchen, and two very different eaters. And my 7 yo ate salmon, beets, steak, and raw Brussels sprouts as a baby and young toddler. Around age 3 1/2, he suddenly wanted only buttered noodles and pizza. Offering variety early can help (and I always encourage it), but it doesn’t guarantee anything. What matters much more is what you do when they do become picky. If you’re finding yourself: * Cooking separate meals so your kid will eat something * Offering only the foods you know they’ll eat * Not offering new foods because you’re tired of the waste * Nightly power struggles over “just one bite” We’ve all done these things. And none of it makes you a bad parent. But it definitely isn’t helping your picky eater, and could be making things worse. Because picky eating actually is rarely just about the food, and real progress starts with understanding why your kid became picky. Comment or DM me “KIDS” if you’re ready to stop bribing and negotiating at the table and work towards cooking one meal for the whole family. #pickyeatersolution #pickyeaters #pickyeating #feedingkids #feedingkidshealthy
Sleep might be the most underrated way to deal wit Sleep might be the most underrated way to deal with cravings. (AD) When you don’t get enough sleep, your body asks for energy in other ways — by increasing your hunger hormone ghrelin, decreasing leptin, which tells you that you’re full, and increasing cravings for carbs and sugar.  And how well you sleep starts well before bedtime! Things I swear by:   🌤️ A morning walk outside for stress management, movement, and to support my circadian rhythm  🍵 Switching to caffeine-free drinks after 11am. Now that the weather is cool, I love @nowfoodsofficial Better Off Red rooibos tea with a little Manuka Honey. It’s warm, cozy, and satisfies my afternoon sweet tooth.

 📵 Do Not Disturb at night and ideally no screens for the last hour before bed  👓 Blue light blocking glasses when I do need to be on a screen (tell me you’re in your 40’s without telling me you’re in your 40’s). No elaborate nighttime routine necessary. Just a few simple habits that will definitely help you sleep better. Grab my favorite tea and manuka honey at nowfoods.com and save 20% on your entire order with the code SARAH20, good through 11/30/26. #NOWwellness #NOWpartner
You promised yourself you wouldn’t become a short You promised yourself you wouldn’t become a short order cook. But somewhere along the way you started making a second meal just so your kid would eat something. Now you’re making multiple meals every night. I get it. It’s easy to end up here without realizing it, and it can feel impossible to get out. You’ve tried mixing new foods with favorites, making food fun, bribing with dessert or TV. Maybe they finally take a bite, spit it out, and say “yuck.” Or it ends in a standoff at the table. Deep breaths, mama. I got you. Here’s what to do instead: 1️⃣ Get to the real reason they’re picky. A few common ones: * Anxiety around new things * Texture or sensory challenges * A need for control * Too much pressure at the table * Snacking all day, so they’re not hungry at meals * Knowing their preferred food will show up eventually Once you understand why they’re picky, you can address that instead of trying random tips. 2️⃣ Play the long game. Think weeks or months, not tonight. Focusing too much on tonight’s dinner leads to pressure and panic decisions that aren’t helping. 3️⃣ Make one small shift at your next meal, like: * One meal for all kids (include something they all eat) and no catering to requests for something else mid-meal (if they don’t eat, we create a plan for that!) * Timing snacks so kids come to meals hungry, but not hangry * Serving dinner without talking about the food at all or asking them to eat * You decide what’s for dinner instead of asking them (choose something that they reliably eat) Do your one thing consistently for a week. Then we build from there. Ready to make one meal for your whole family? Comment or DM me “KIDS” to learn more about how I can support you. #feedingkids #pickyeaterapproved #pickyeaters #pickyeating
I spend my days convincing women that it’s not onl I spend my days convincing women that it’s not only OK to eat carbs, it’s actually the thing you need to do to take back control around food. And yes, sometimes I still skipped the bun. I was craving something cool and crunchy and recently saw a lettuce wrap sandwich that looked so good. Truth is, I don’t love hamburger buns anyway, so the bun doesn’t add much for me. On a warm day like yesterday, a crisp iceberg lettuce wrap is so much more satisfying to me. But this wasn’t about going low carb. My body needs carbs, and I know I’ll stay full longer and feel more satisfied when I include them. So I added leftover farro salad, which contains fiber-rich carbs that balance blood sugar and keep me full, and some grapes for extra produce (and more carb). Last night I had the same burger with baked fries and sautéed spinach. Intuitive eating doesn’t mean you always have to eat the bun, the bread, or the cookie. It means: * Making choices that help you feel your best * Knowing how to fuel your body so you’re not raiding the pantry later * Knowing what actually satisfies you and what doesn’t * Trusting yourself around all foods This is how you stop dieting, take care of your body, and stop thinking about food all the time. Follow @busy.mom.nutrition for a realistic approach to intuitive eating that supports your health too. It’s not just about eating the pizza, donuts, and bread. In fact, that’s just a very small part of it. #foodnoise #carbsarelife #carbsaregood #intuitiveeatingofficial #intuitiveeatingjourney
One of my favorite ways to help my kids (and mysel One of my favorite ways to help my kids (and myself) eat more veggies is to add them to meals they already love. This isn’t about sneaking them in. My kids know they’re there. It’s a bridge to help them learn that they can like these veggies and they might like them in lots of other forms, too. A few other easy places to add veggies: 🌮 Finely chopped bell peppers, mushrooms, or onions in taco meat
🥕 Shredded zucchini or carrots in muffins or meatballs
🍅 Grated carrots, zucchini, or chopped spinach in pasta sauce
🧀 Peas, broccoli, or butternut squash in mac and cheese
🍳 Spinach or peppers in scrambled eggs, egg muffins, or quesadillas
🥤 A handful of spinach or zucchini in smoothies If your kid would refuse to eat the entire meal the minute they see a trace off a bell pepper, don’t stress (and there’s nothing wrong with your kid) That’s just a sign that we have some more work to do on addressing the real root of their picky eating first (and this tip isn’t going to fix that!). Save these ideas for later and share with a fellow mom who could use these tips too! #raisingintuitiveeaters #pickyeatingtips #feedingkids #feedingmyfamily
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  • About
  • Work with Sarah
    • 1:1 Nutrition Counseling for Women
    • The UNDIET Method Program
    • Parent Coaching for Kids 2-10
  • In the Media
  • Blog
  • Recipes
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