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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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  • 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…

    Read More Cranberry Chia JamContinue

  • 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.

READ more about me ⟶
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Comment ‘snacks’ for 15 more snack plate ideas for Comment ‘snacks’ for 15 more snack plate ideas for moms & kids. 

A few additional tips: 

🧁 The silicone liners are optional, but they let each kid grab their own cup for foods that aren’t shared — like their own cherries, dips, and chicken salad. 

Plus they keep things separate, which is helpful for picky eaters! 

🥨 If your kid is obsessed with packaged snacks, adding in one or two alongside other whole foods can be helpful to normalize.

We often add chips, goldfish, pretzels, or even m&ms for a fun food alongside the meal. 

My kids eats plenty of packaged snacks at camp, so I skipped those today. 

🍴Use toothpicks or mini tongs for more fun eating and grabbing the food.
“Can we have ice cream?!” You want to say yes. P “Can we have ice cream?!”

You want to say yes.

Popsicles and ice cream cones are a normal part of summer.

But whenever you say yes, you find yourself worrying about the sugar, their weight, their habits.

On the flip side, whenever you say no, you start to worry that you're making sweets into some forbidden thing that they'll obsess over even more.

It feels like a lose-lose situation.

Until I step in to help.

"Sarah helped us see that the way we were serving and talking about food actually made the problem worse. She helped us relax our approach around mealtimes... Within weeks, our oldest left a few bites of ice cream in her bowl. More importantly though, I feel so much more at peace at meals, and I know my daughters can feel that too."

Before working together Amy was worried about her two kids.

They were hyper-focused on desserts (all the time!) and she was concerned they’d have issues with body image and weight.

Together, we were able to create a better game plan for how she approached meals and sweets that helped everyone.

If you need help figuring out your kid’s sweets fixation and get a real plan for mealtimes (and pool days) then DM me KIDS to learn more about my Nourished Kids Confident Mom coaching program. 

#intuitiveeating #nutritionforkids #pickyeating #kidsfood
How many summers have you waited on? 🌞 To put the How many summers have you waited on? 🌞

To put the swimsuit on.

Go on the hike.

Take a bike ride you haven’t taken in years.

Or just enjoy a scoop of ice cream (without any guilt!).

I know you keep telling yourself that you’ll do all of this when you lose the weight and stay on track with your diet.

The problem is that this was never really just about food.

It’s about all of the things you’ve been putting off or saying no to, even though you really (really!) want to say yes.

Liz felt the same way before working together. 

“Before working with Sarah I always said ‘I will be able to do that when I lose x amount of pounds, but I should never try now.’ I’m now so empowered that I started hiking in national parks, doing group exercise classes (not in the back row!) and had the courage to ride a bike for the first time in 20 years! I may not be the smallest size I have ever been, but my life is certainly more full than I ever imagined.”

You don’t have to wait for “when”.

If you’re ready to stop putting your life on hold, DM me INFO and I’ll help you figure out the path to food freedom.

#intuitiveeating #foodnoise #nutritionforwomen #foodfreedom #antidiet
Your brain knowing exactly where the chocolate chi Your brain knowing exactly where the chocolate chips are, even when you hide them, doesn’t mean you’re addicted to chocolate. 

That’s food noise, and it’s a normal response to years of restriction, even if you’re not dieting right now.

Getting the chocolate out of the house isn’t the fix. Consistently fueling your body and giving yourself real permission is.

That’s when food becomes unremarkable, like my client who found a half-eaten box of cookies six months later and forgot they existed.

If you can’t go another day obsessing over the chocolate chips, Quiet the Food Noise Podcast is made for you. 

Comment “FOOD NOISE” for the link.
V thought intuitive eating would be easy. It’s “in V thought intuitive eating would be easy. It’s “intuitive” after all.  Read the book, eat what she wanted….and suddenly all of that self-trust that she’d broken with years of dieting would just magically come back.

Instead she gained weight and felt more out of control than ever. 

That’s because she skipped key steps. 

Weeks after addressed the things she missed, everything changed.

If this sounds familiar, there’s nothing wrong with you. It’s a story I hear over and over again from the women I work with. 

You just haven’t gotten the right support yet.

Let’s get you the right support so you can start feeling in control and stop feeling like food runs your life. 

DM me “INFO” to learn more.
Save this for when you need an easy, healthy lunch Save this for when you need an easy, healthy lunch that crushes afternoon chocolate cravings! 

In the summer, I crave anything cold and fresh. Salads are my go-to for lunch but if I’m not intentional, they are filling enough. 

Here’s the fast, satisfying lunch I eat on repeat all July and August: 

1. Big bowl of fresh chopped veggies & herbs: 

🥒Sliced cukes (soon they’ll be from my garden!)
🍅chopped tomatoes (@sunsetgrown flavor, sugar, or lollibombs until my garden tomatoes are ready) 
🫑thinly sliced peppers 
🌿basil, mint, dill, chives from the garden (any mix of herbs will do!)

✨Toss with olive oil, flaky salt, white balsamic vinegar✨

2. Fat for satiety and satisfaction (2 essentials to keep cravings at bay 

I like avocado, feta, or fresh mozzarella with this mix. 

3. Top with any protein I have. Today it was leftover tzatziki chicken salad from @kalejunkie (made a big batch for lunches for the week) 

I also love @fishwife Spanish lemon tuna, smoked salmon, or smoked trout. Or leftover grilled chicken, steak or salmon. 

1. Fiber-rich carbs to keep cravings quiet and support digestion

Top with whole grain crackers for scooping @marysgonecrackers are my fav. Whole grain pita bread slices also works well. 

Ready in 5-6 minutes and so good every time!
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