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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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  • chia pudding with berries in a glass jar with the title of the post in caption.

    How to Build Balanced Snacks + 40 Snack Ideas from a Dietitian

    Balanced snacks can help you manage cravings and improve energy. Learn how to build a balanced snack and get 40 healthy snack ideas to add to your grocery list today. If you find yourself reaching for snacks all afternoon, that might be because your snacks aren’t well balanced. Snacks get a bad rap because traditional…

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  • Intuitive Eating Before and After: What Success Looks Like

    Intuitive Eating Before and After: What Success Looks Like

    Learn what you can expect from an intuitive eating journey, what the “after” might look like, and how to know if intuitive eating is for you. If you’re curious about intuitive eating, you probably want to know what it looks like when achieve success. Maybe you know you can’t do another diet, but you’re not…

    Read More Intuitive Eating Before and After: What Success Looks LikeContinue

  • soba noodle salad in a bowl on gray background with serving spoons in bowl

    Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms

    This Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms is a simple, yet flavorful one bowl meal perfect for a busy weeknight. It can be served warm, room temperature, or cold, making it perfect for meal prep and leftovers make a delicious lunch. If you’re a fan of a one bowl meal (who…

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  • vertical shot of buffalo turkey meatballs in bowl with small yogurt sauce bowl

    Slow Cooker Buffalo Turkey Meatballs with Yogurt Blue Cheese Dip

    These buffalo turkey (or chicken) meatballs bring all of your favorite flavors of wings with a healthier twist. Serve as an appetizer with the yogurt blue cheese dip or put them on top of a bowl or salad for an easy, satisfying lunch or dinner! Buffalo Turkey Meatballs: AKA Healthy Wings We love buffalo wing…

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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…

    Read More Weeknight Mediterranean Grain Bowl with ChickenContinue

  • 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….

    Read More Veggie Loaded Breakfast Taco CasseroleContinue

  • 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…

    Read More 20 Healthy Freezer Meals to Save Time & EnergyContinue

  • 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…

    Read More The Easiest Greek Turkey Meatballs Souvlaki PlateContinue

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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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