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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Free Live Workshop: The Food Freedom Formula.

Ready to finally feel in control around food—even with Oreos, Cheez-its, and Ben & Jerry’s in the house? Click to register.

Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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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 by,…

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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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  • Vegan Grilled Ratatouille with Summer Vegetables

    Vegan Grilled Ratatouille with Summer Vegetables

    This vegan grilled ratatouille celebrates all there is to love about summer produce. Lightly grilled, and topped with herbs, it’s fresh and full of flavor.

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  • grilled eggplant caprese with arugula on wood cutting board

    Grilled Eggplant Caprese + 5 Ways to Upgrade Your Sandwich

    Juicy tomatoes, creamy fresh mozzarella, spicy arugula, fresh basil, and meaty grilled eggplant — this grilled eggplant caprese sandwich packs more veggies and flavor into every bite.  Where are my fellow sandwich lovers? I LOVE a good sandwich. Especially in the summer, sitting on our porch or at the beach. But I’m not talking a…

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  • Grapefruit Mint Kombucha Mocktail

    Grapefruit Mint Kombucha Mocktail

    A bright and refreshing mocktail is the perfect summer drink for sipping by the pool or while whipping up a quick weeknight dinner.  Yum This post is inspired by this month’s Recipe Redux, the first and only recipe challenge founded by registered dietitians, The Recipe ReDux aims to inspire the food lover in every healthy…

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  • Smoky Chicken Tacos with Citrus Slaw and Creamy Guacamole (Slow Cooker)

    Smoky Chicken Tacos with Citrus Slaw and Creamy Guacamole (Slow Cooker)

    These slow cooker smoky chicken tacos are your answer to a busy weeknight! Packed with good-for-you ingredients and bursting with flavor, they will keep the whole family happy. Pair with a creamy guacamole and crunch citrus slaw for a party with every bite. Where are my taco Tuesday fans? Ok, tacos any night of the…

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  • Cedar Plank Grilled Salmon with Yogurt Sauce

    Cedar Plank Grilled Salmon with Yogurt Sauce

    Grilling with cedar planks imparts a slightly smoky flavor on the salmon, which pairs perfectly with a cool, creamy cucumber and dill yogurt sauces. This grilled salmon with yogurt sauce is a simple way to elevate your dinner to restaurant quality!  This post contains affiliate links. Thanks for supporting Sarah Gold Nutrition. Grilling season is…

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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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If your kid asks you a question like this and you If your kid asks you a question like this and you freeze for a second… don’t panic…I hear this from parents all the time.What do I say when they ask why they can’t have something now, if it’s healthy, is sugar bad (I heard that at school), etc.Because on one hand, you know Cheez-its aren’t the same as broccoli.
 And on the other, you don’t want to start labeling foods in a way that backfires later.Instead of trying to land on the “right” answer, try this: → get curious first — meet them where they are at
→ keep your tone neutral and give them age appropriate info
→ zoom out to the bigger picture (variety > any one food)It can feel uncomfortable not giving a clear yes/no answer to a very black-and-white question.But food and eating aren’t black and white. They’re nuanced.And if your goal is to raise a kid who feels normal around all foods—who can enjoy Cheez-its and eat broccoli without overthinking it— these 3 things are a great place to start!
Comment or DM me ‘ice cream’ for a 6 min mini trai Comment or DM me ‘ice cream’ for a 6 min mini training to end picky eating and sweet obsession.That first kid looks like a good eater. They eat what they’re told. The follow the rules of eating dinner before having dessert.But every time they eat a meal just to earn dessert, they’re slowly deteriorating their own body trust.Their connection to (and trust of) their own likes and dislikes.Their ability to stop eating when full.And they are more likely to become the adult who overeats.Who can’t seem to pass on dessert even when they’re full. Who rewards themselves with sweets.And who relies on external cues (diets, other people) to tell them what and how much to eat.Or they could become the adult who rebels against eating healthy foods once they’re no longer under their parent’s control.The second kid? That picky eater you’re so frustrated by? The one you think is obsessed with sweets because they always want dessert?They trust themselves. They are honoring their body’s cues — whether it’s hunger or fullness or their taste buds.And preserving that is everything for their future relationship to food.Forcing them to eat a meal to earn dessert takes that away and teaches them sweets are more exciting.That doesn’t mean we let them eat whatever they want whenever they want. Or just eat dessert all the time.With both kids, we want to create a no-pressure environment to help them preserve self-trust and learn to like a variety of foods that nourish their bodies.Yes you can have both. I recorded a 6-minute mini training that walks you through exactly how to do this.Comment or DM me ‘ice cream’ and I’ll send it over.
If you’ve always relied on external cues to tell y If you’ve always relied on external cues to tell you when and how much to eat like:→ what you serve yourself (or what someone else serves you — like at restaurants) → serving sizes on packages → calorie counting apps → diets or meal plansIt’s not surprising eating when you’re hungry and stopping when you’re full feels hard, if not impossible.Before you can trust yourself to do so, you have to:→ get reconnected to early hunger cues (not just grumbling in your stomach) → unlearn diet rules that keep you second guessing whether you’re actually hungry or bored…or how much you need to feel full and satisfied.Yes, even if you’ve never dieted (the client I share about in this video has never formally dieted a day in her life).Once you address both, trusting yourself to decide when and how much to eat becomes easy.And so much of the food noise goes away.Not sure where to start? Follow @busy.mom.nutrition for more tips.And stay tuned for a brand new free resource to quiet your food noise coming soon!!
I know your first instinct might be to try to fix I know your first instinct might be to try to fix it.You might start to notice that they’re eating more than their siblings or friends. Or that they eat a lot of sweets and carbs.(Maybe you always thought this, but now you’re hyper aware of just how much they seem to eat)And you start to think — how can I help them eat less of that and more healthy stuff?Do they need to move more?And if you were teased for your weight as a kid (or were told by a doctor, relative, or friend that you needed to be smaller)…This probably feels even more triggering. You don’t want your kid to experience the body shame you did.❤️Here’s the important piece to know: your job as a parent is not to fix your child’s body. ❤️Deep breaths.That sends the message that the person teasing them is right and their body is a problem.And that’s not true!As a parent, the best thing you can do is listen and empathize. Let them know they’re not alone. That you understand how bad this feels (and if you have a story from your own life to share, you can).Because the worst part about being teased for weight isn’t just the teasing. It’s the aloneness they feel.If it feels right, you can help them start to question the belief that fat is a bad thing and get curious about why a kid might say this (it’s not a reflection of their body).And over time, (not in the moment they come crying to you about it), help them build body confidence in the body they are in.But trying to make them smaller? That just feeds the belief that their body is wrong and sets them up for a lifetime of body dissatisfaction.Plus it increases the likelihood of weight cycling, which we know can negatively impact both physical and mental health.——— PS if you’re worried about what your child eats, there’s lots we can do to support them in learning to eat more variety, more balanced, and honor their body cues. But this is separate from weight and should never be used as a tool to make the feel better about themselves.
Ever wonder why you eat “healthy” but then can’t c Ever wonder why you eat “healthy” but then can’t control yourself around sweets and snacks?This could be why.Instead of putting a Band-Aid on these things by cutting out foods, tracking every bite, or controlling harder through dieting, I help my clients fix them by addressing the real reasons you crave sweets and feel out of control around certain food.That’s how you take the power away from food and trust yourself no matter what foods find their way into your home or office (or life).#intuitiveeatingdietitian #emotionaleatingcoach #sugarcravings #foodfreedomforever #foodfreedomjourney
You’re just a few weeks away from your kids trying You’re just a few weeks away from your kids trying new foods.From them no longer asking for sweets all day or the minute you sit down to dinner.And you could be just weeks away from making one meal for the whole family.If you’re local to Medfield. MA, join me next Thursday, April 9 for a live workshop at @around_the_plate at 7pm.I’m going to share in detail the exact steps this family took that helped them go from short order cooks to cooking one meal for the whole family.While also taming their kids, sweet obsession.Link in bio to register or DM me for details.Not local? Follow along @busy.mom.nutrition for more tips.
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