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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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  • Lemony Farro and Shaved Asparagus Salad with Feta

    Lemony Farro and Shaved Asparagus Salad with Feta

    Just a few ingredients pack a ton of flavor into this farro and shaved asparagus salad. Nutty farro paired with crunchy asparagus, and creamy feta tossed with a bright lemony dressing create a light, yet filling side ready complement all things grilled or summer barbecue. This was the first weekend that finally felt like spring…

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  • asparagus and spring onion frittata in black pan with slice taken out on plate

    The Easiest Asparagus and Spring Onion Frittata

    A quick and easy dish, this asparagus and spring onion frittata is equal parts delicious and nutritious. It’s filled with vegetables and herbs that just sing spring and makes a great weekend brunch dish or a quick weeknight breakfast for dinner.  Spring is trying really hard to arrive here in New England. I enjoyed a…

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  • My Favorite Recovery Smoothie

    My Favorite Recovery Smoothie

    Reminiscent of a tropical drink, this smoothie is filled with all you need post workout — protein and carbohydrates to refuel and repair plus antioxidants to reduce exercise-induced inflammation.  We are buried in about 2 feet of snow here in the Boston area, but I’m dreaming of the tropics as I drink this smoothie. I…

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  • Instant Pot Miso Ginger Udon Noodle Soup

    Instant Pot Miso Ginger Udon Noodle Soup

    This savory comforting broth paired with noodles, vegetables, and tofu makes a perfect one pot meal. Cook it up in the Instant Pot for dinner in 30 minutes or less!    The last thing I needed in my kitchen was another gadget. But, curiosity (and a little FOMO) got the best of me, and when…

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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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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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I can’t make May any calmer, but I can help you fr I can’t make May any calmer, but I can help you free up SO much brain space around food.This free podcast series walks you through the exact steps that helped→ Beth go from spending her entire commute planning meals, obsessing about food, and negotiating with herself about treats to spending her commute thinking about her vegetable garden and the new piano piece she was learning.→ Abby go from stopping for a milkshake anytime she was stressed to going to Dairy Queen for her husband and having zero desire to order anything (even after a stressful day).→ Lauren be able to drive 3 hours with a plate full of freshly baked cookies in the passenger seat and only eat 1 cookie (without any mental battle).These women had no idea that this was possible. Until they used the process I’m teaching you in this podcast series.Comment or DM me ‘food noise’ to listen while you fold tonight’s laundry 😉(You can binge it all in <55 minutes…or you can listen in 6-8 min increments).
Comment or DM me ‘FOOD NOISE’ to for a private pod Comment or DM me ‘FOOD NOISE’ to for a private podcast series to end cravings, overeating, and food obsession without diets or meds.These are the 3 things I WOULD do, but you know what I wouldn’t do?Just eat the brownie hoping it will get better.Because if you don’t address these things, you can tell yourself you’re not dieting and not restricting, but there’s a good chance your body and brain still feel deprived.And that’s why you can’t just eat one brownie and move on.The steps I share in in this podcast series are the exact steps that helped:→ Shana keep Cheez-its in her pantry for weeks instead of hours → Lindsay go from bingeing on any dessert that was in her house to keeping cake on the counter for 4 days and only eating 1 slice. → Jeanne be able to keep leftover Easter candy on her counter without even thinking about it. → Victoria go from thinking about food ALL DAY LONG to only thinking about it when it was meal time (and it was no longer a mental negotiation…just “it’s time to eat”)These are women who never thought it was possible to live with foods like ice cream and chips in the house without obsessively thinking about them.And they no longer take up any mental space.You deserve that, too.Comment or DM me ‘food noise’ and I’ll send over the link to listen.
It’s normal for her appetite to be bigger than you It’s normal for her appetite to be bigger than yours sometimes (or maybe all the time!).It’s normal for her to need to eat more than an adult sometimes — often right before a growth spurt or puberty.And kids are really good at eating when hungry and stopping when full.Until we intervene.I know it can feel uncomfortable to watch your child eat more than you think they need.But remember this: you’re not in her body and don’t know how much she needs.If you want your daughter to grow up being able to self-regulate around all foods — to eat when she’s hungry, stop when she’s full, and respect her body by taking care of it, one of the most important things you can do right now is to trust her.Let her eat until she’s full and satisfied without question.
Back in my calorie counting days, eating on vacati Back in my calorie counting days, eating on vacation was always the tug-of-war between eating all the ‘unhealthy’ food that I wouldn’t eat at home regularly…and ordering things I thought I should…while wishing I was eating something else.I’d always come home feeling terrible and needing a total reset with food.Now, vacation eating actually looks quite similar to home. And takes up very little brain space.Because if I want pizza or pasta or ice cream at home, I’ll eat it.But (and this may be totally surprising to you), I don’t want it nearly as much as I used to when it was “off limits.”Intuitive eating isn’t just eating whatever you want without intention.To me, it’s eating food thats satisfying and helps me feel my best….while also eating with flexibility and enjoying foods like ice cream without guilt or fear that I’ll never stop.If you’re trying to eat intuitively and you’re finding yourself only eating the foods you once avoided while dieting…that’s not intuitive eating.That’s rebellion eating. And it doesn’t lead to feeling in control or trusting yourself around food.When you learn to truly trust yourself around food, you get to enjoy food on vacation, but it’s no longer the center of everything…and you get to actually fully enjoy vacation for what it is.If you’re ready for your summer vacation to look more like this, and less like a planned b1nge, I’d love to help you get there.I have 2 spots open for 1-1 coaching starting in May. DM me ‘info’ to learn more and see if it’s a good fit.
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.
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