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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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  • 2 cherry vanilla smoothies on marble background

    High Protein Cherry Vanilla Smoothie

    Reminiscent of a cherry milkshake, this cherry vanilla smoothie will satisfy your afternoon sweet tooth but can double as a light and easy breakfast on busy mornings. This smoothie. It’s like a a cherry milkshake. Actually, I might even go as far as to say that the flavors resemble Ben & Jerrys cherry garcia ice…

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  • lemonade smoothie in a glass with strawberries, basil, and lemon on a marble slab

    Refreshing Strawberry Basil Lemonade Smoothie

    A refreshing drink for a summer afternoon, this strawberry basil lemonade smoothie can be enjoyed in so many ways — as a smoothie, a mocktail, a cocktail (just add the booze), or even as popsicles! We’re on a major smoothie kick this summer. As I mentioned in my post about the blueberry peach zucchini smoothie,…

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  • overhead shot of greek turkey meatballs with feta cheese in cast iron pan

    Meal Prep Greek Turkey Meatballs

    These Greek Turkey meatballs will quickly become a staple in your weekly meal rotation. They are perfect for a meal prep day or a Sunday afternoon when you have a little extra time to cook. Make a double batch and freeze the leftovers so you have an easy weeknight meal ready to go when time…

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  • 2 blueberry peach smoothies on round trivet with hemp seeds in spoon, and zuchhini and peach slices

    Wild Blueberry, Peach, and Zucchini Smoothie

    This blueberry, peach, and zucchini smoothie features some of the best of summer produce in a glass. Light, refreshing, and full of antioxidants and omega-3’s, it’s the perfect afternoon snack on a hot summer’s day or complement to your yogurt bowl or toast at breakfast. Smoothies have become a daily ritual in our house this…

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  • close up of gyro on a plate with another gyro in the background on a cutting board

    Greek Style Salmon Gyros with Tzatziki and Quick Pickled Onions

    These Greek-style salmon gyros are a quick, easy, and delicious lunch or dinner and perfect way to boost your seafood consumption in a sustainable way.

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  • overhead shot of mediterranean mezze platter on sheetpan

    Sheet pan Mediterranean Mezze Platter (Vegetarian)

    This Mediterranean mezze platter makes the perfect no-cook throw together easy dinner, afternoon snack plate, or picnic-in-your-backyard. Also knows as a nibbles platter, it’s super flexible and can include whatever you have in your fridge and pantry. Hands up for an easy no-cook dinner (or lunch or snack plate) that pleases the whole family! When…

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  • overhead shot of bean salad with lemons and juicer on white towel

    Easy Bean Salad with Castelvetrano Olives and Herbs

    This easy bean salad is one of those salads you can keep in the fridge for days and use it in multiple ways. Packed with flavor from the olives and and herbs, complemented by a bright lemony dressing, it will liven up any plate this summer.

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  • quinoa and mushroom blended burger on plate with pickle

    Quinoa Mushroom Blended Burgers

    This blended burger is a healthier, more earth-friendly way to enjoy your summer burger. It combines ground beef with quinoa and mushrooms to bring more plants to your plate without giving up the meat. Mushrooms bring that umami flavor that you crave while the quinoa gives a little extra protein and fiber. As we head…

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  • Strawberry Cheesecake Overnight Oats

    Strawberry Cheesecake Overnight Oats

    Strawberry cheesecake overnight oats are a quick and easy make ahead breakfast to celebrate strawberry season. Is there anything better than waking up excited for a breakfast already made? It’s strawberry season! It’s also officially spring here in the Boston area (yes, it’s almost Memorial day, but it takes until mid-May to actually feel like…

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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 doesn’t eat dinner but still wants des If your kid doesn’t eat dinner but still wants dessert, it’s likely that one of 3 things are going on:1️⃣ You kid wasn’t that hungry — and they knew dessert was coming so they’re waiting. Does this mean you shouldn’t offer dessert? No, but we might need to look at what other meals and snacks look like during the day so that they’re showing up to dinner hungry.2️⃣ Maybe they didn’t have a safe food on their plate or they didn’t like what was served — this is especially common with picky eaters but can come up with all kids.3️⃣ Sweets are special — either they’re not offered often enough for your kid to feel calm around them or they are talked about as treats (hence they’re more exciting). So they’re focused just on dessert.Withholding desert doesn’t fix these things. Instead we need to zoom out and look at the greater feeding environment — how and when food is served and how we talk about food.I break this all down in a 5-minute mini training, so you can start to shift these things in your home.And then refusing dinner in favor of dessert isn’t a regular thing.DM me or comment ‘ice cream’ and I’ll send it over to you.
Body comparison is so common. But it’s also really Body comparison is so common. But it’s also really unhelpful.We see someone’s body that we admire and our brain instantly fills in the rest of the story — that they must be more confident, happier, more put together, more successful, more disciplined.These are the stories we’ve been told by diet culture. It doesn’t mean they’re true.Bodies are the easiest thing to see. 
They’re also one of the least reliable thing to judge a life by.Someone else’s body can look exactly the way you think you want and still have no correlation to how they feel inside.Save this for when you need a reminder 💜
Which one are you?If you feel like you can’t ke Which one are you?If you feel like you can’t keep foods in the house because you will eat them all, that’s likely a result of the dieting mindset.There’s a common misconception about intuitive eating that it’s just eating whatever you’re cravings whenever you crave it.And while yes, sometimes as an intuitive eater you might be in the mood for banana bread and choose to eat it (mindfully), it’s just one of the ways you might respond to a craving or seeing the food.Intuitive eaters are actually much more discerning than dieters, and are able to eat foods without guilt, shame, and the negative spiral….and actually stop when they’re full.They’re able to say no to a food when they’re not hungry or don’t really need it.They’re able to think about how to best support their body with balanced meals.Research actually shows that dieters are more likely to experience and give into cravings than non-dieters.So no, intuitive eating does not mean eating anything and everything just because it’s there. It’s about connecting with and supporting your body…while also eating foods you enjoy without any guilt.If you struggle to keep your fav foods in the house, comment or DM me ‘cravings’ and I’ll send you a 5-min mini training on the 2 things that most women are unintentionally doing that make cravings worse.
If you’ve said these things before, no shame. Trul If you’ve said these things before, no shame. Truly.
 We’re all doing the best we can with the information we have. ❤️And you might be thinking: “But my kid ONLY wants the dessert or the carbs.”
“They’ll never eat the other foods unless I pressure them.”I get it. It can really feel that way.And I’ve had to really bite my tongue when my kid ignores the vegetables as if they don’t even exist.But pressure tactics often keep you stuck in a power struggle around food and can actually backfire over time.The truth is, if the goal is just getting them to eat the broccoli tonight, pressure might work.But if the goal is raising kids who:
🥑eat a variety of foods
😋trust their hunger and fullness
🍪 can have one or two cookies and feel satisfied (instead of asking for them all day)…then we have to look at the bigger picture.That means creating an environment that helps kids naturally learn to regulate around all foods and gradually expand what they’re willing to eat.That’s exactly what I help parents do, with practical strategies that reduce the mealtime battles, stress, and the shame you may feel about what your kids do/don’t eat.So we can help your kid grow up with a healthy relationship to food.If you’d like support with this, send me a DM and we can see if it’s a good fit to work together.
Does this sound familiar?🍪 Your child asks for s Does this sound familiar?🍪 Your child asks for snack and sweets all day but suddenly isn’t hungry when it’s dinnertime.🥯 Your kid eats the same few foods on repeat, but turn up their nose at anything new💬 You’re constantly saying “just one bite” or “eat 3 bites and you can have dessert”👶 You’ve tried cutting food in fun shapes, having them cook with you, making food fun, but nothing changes.🧁 you feel like your kid is eating too many sweets and carbs, and you worry about their weight🥑 You worry your child isn’t getting the nutrients they need but getting them eat veggies leads to a power struggleIf this is you, and you’re local to Medfield, MA, comment or DM me ‘balanced’ to register.After this workshop, you’ll be well on your way to this becoming your new normal:✅ Your kid lets you put veggies or other new foods on their plate ✅ Your kids are regularly trying new foods (and even like some of them!) ✅ Your kid stops asking for snack and sweets all day ✅ Mealtimes are about connection, not control ✅ You’re no longer a short order cook ✅ You feel calm and confident at meals. ✅ You know your kid is eating what they need to thriveComment or DM me ‘balanced’ for the link to register for $40 per person.Have questions or not sure if this for you? DM me! I’m here to help.Snacks will be provided from @around_the_plate!Space is limited!
It doesn’t count if it’s just a small bite, right! It doesn’t count if it’s just a small bite, right!? 😂I used to do this all the time.“I’ll just have a little bite…” Next thing you know you’re back in the kitchen again. For the 10th time.Thinking…�“I need to get this out of the house so I stop eating it.”But getting it out of the house doesn’t actually fix this behavior. Because here’s what’s really happening:You’re telling yourself you shouldn’t be eating it, and your brain goes straight into scarcity mode.So instead of sitting down and having a normal slice you actually enjoy, you end up taking 20 little bites that never feel like enough.And when you’re sneaking bites standing up in the kitchen, you’re not really letting yourself enjoy it either.Which means you never actually feel satisfied.The irony is that the thing that helps you stop is usually the thing you’re avoiding:Give yourself a real slice.�Sit down.�And actually let yourself enjoy it. Without shaming yourself or telling yourself you’ll be better tomorrow.This is exact what has helped my clients: - Kelsey to keep cinnamon buns on her counter - Diane to eat a small slice of pie and stop - Briana to forget about the girl scout cookies in her pantry - Annie to keep Cheez-its in her pantry for weeks, not hours.True permission gives you control. �And satisfaction allows you to stop and move on.Both of these things quiet all that food noise you’re exhausted byIf you want to stop the cycle of being good and then overeating or ruining it every time there’s banana bread in the house…I recorded a short mini training with the 3 things I recommend to all of my clients.Comment ‘overeating’ and I’ll send it over to you.
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