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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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  • Slow Cooker Chicken and Vegetable Coconut Curry

    Slow Cooker Chicken and Vegetable Coconut Curry

    This bold, spicy, and creamy Thai-style curry gives take out a run for its money. This sauce is THE definition of umami. Packed with flavor from cooking for hours in the slow cooker and filled with nutrients, it’s a comforting and filling dish ready to satisfy your Thai food cravings.  When I go out for…

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  • Whole Wheat Greek Yogurt Banana Bread with Chocolate Chips

    Whole Wheat Greek Yogurt Banana Bread with Chocolate Chips

    Made with whole grains and Greek yogurt, this is the perfect anytime banana bread. Grab for a quick breakfast or enjoy as an afternoon snack; it’s a filling, delicious bread you can feel great about eating.  Of all the quick breads out there, banana is by far my favorite. But it’s always felt like a…

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  • Chocolate Peanut Butter Cup Energy Balls

    Chocolate Peanut Butter Cup Energy Balls

    Made with only 4 ingredients and filled with antioxidants, healthy fat, and energy-boosting carbohydrates, these chocolate peanut butter energy balls are perfect for a quick pre-workout snack, as an afternoon pick-me-up, or even as a post-workout recovery bite.  Chocolate and peanut butter: Is there any better combination? If there were ever two flavors meant for…

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  • Slow Cooker Smoky Chipotle Chili

    Slow Cooker Smoky Chipotle Chili

    This chili is comfort food at it’s best – warming and filling, yet it doesn’t weigh you down. Perfect after a long day on the slopes or while you’re watching the big game. Smokey and spicy with a hint of sweetness to balance it all out; it will soon be a regular in your winter dinner…

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  • Healthy Potato Leek Soup with Kale and Dill

    Healthy Potato Leek Soup with Kale and Dill

    This creamy potato leek soup is like a big hug in the dead of winter. It’s packed with nutrients to help you stay healthy and makes a perfect quick weeknight meal or a cozy lunch on a snowy day.  We are in full soup mode over here; we have been for a while. It’s the…

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  • Cranberry Chia Jam

    Cranberry Chia Jam

    A lower sugar, fiber filled jam that also boasts an assortment of antioxidants to brighten up your morning toast, oatmeal, yogurt, or even a cheese board.  I’m on a totally cranberry kick over here after my Thanksgiving cranberry sauce. It’s funny, I’ve never really cooked with cranberries much and it feels like I’ve discovered a…

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  • Crispy Truffle Parmesan Brussels Sprouts

    Crispy Truffle Parmesan Brussels Sprouts

    Inspired by truffle Parmesan fries, this is the dish for Brussels sprouts lovers and naysayers alike (I promise!).        I have to admit that for the longest time, I really disliked Brussels sprouts.  I remember when they became the “it” vegetable and started showing up on what seemed like every restaurant menu prepared…

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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
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