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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Listen to my Quiet the Food Noise Podcast Series. 6 episodes | 6-8 min each | totally free

Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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  • 5 Minute Healthy Cottage Cheese Buffalo Chicken Dip

    5 Minute Healthy Cottage Cheese Buffalo Chicken Dip

    This easy, healthy cottage cheese buffalo chicken dip packs in 17 grams (g) of protein per serving for a snack-sized portion or 34g if you eat it for lunch. Unlike traditional buffalo chicken dips, which are served hot and tend to be high in calories and fat, this is a cold version that comes together…

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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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  • 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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  • Creamy White Bean Hummus with Toasted Walnuts (Vegan)

    Creamy White Bean Hummus with Toasted Walnuts (Vegan)

    This white bean hummus pairs creamy cannellini beans with toasted California walnuts and thyme for a twist on the traditional. Serve with crudités, pita, or crusty bread for an easy and satisfying snack or appetizer. Disclosure: This recipe is in partnership with California Walnuts. All thoughts and opinions are my own. Are you more of…

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  • grilled shishito peppers on white serving tray with bowl of sea salt and grey napkin

    Easy Restaurant-Style Grilled Shishito Peppers

    Make this trendy and oh-so-easy restaurant appetizer at home. Eating grilled shishito peppers is a bit like playing Russian roulette; they are mostly mild and slightly sweet, but every once in a while you bite into a fiery hot one! If you haven’t had shishito peppers before, they are a small, wrinkly bright green Japanese…

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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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Breakfast on school mornings just got a whole lot Breakfast on school mornings just got a whole lot easier (and more nutritious) for you and your kids. #AD Comment ‘OAT FLOUR’ for the full recipe + 5 more flavors for your weekly rotation. Made with nutritious ingredients, including @nowfoodsofficial oat flour and chia seeds plus Greek yogurt and avocado oil, and sweetened juuuuust enough for my kids to keep coming back for 2nds or 3rds, without a big blood sugar spike for any of us, these oat flour muffins are a breakfast you can feel great about feeding the whole family.  They’re perfect for weekend meal prep and freeze well if you want to store for later.  But honestly, they will get eaten so quickly, you might even want to make a double batch so you have enough for the whole week.  Grab the ingredients at nowfoods.com and save 20% on your entire order with the code SARAH20, good through 11/30/26. #NOWwellness #nowpartner
Sitting down to dinner shouldn’t feel like preppin Sitting down to dinner shouldn’t feel like prepping for battle. But if you’re spending your meals begging your kids to “just try one bite” and tracking every vegetable that goes in (or doesn’t)... then you already know how exhausting meals can be. Here’s what I wish more parents knew if they wanted to stop butting heads with their 6-year old every night: Your job was never to get your kid to eat. It’s to offer the food. What they do with it is up to them. That one small change in how you think about your role, when it comes to food, is what turns the dinner table from a nightly power struggle into a place your family actually wants to be. No more short-order cooking. No more meltdowns over trying their broccoli. Just food on the table, and trust being built one meal at a time. Inside Nourished Kids, Confident Moms, we build out exactly what this would look like for your family. I give you the scripts, the strategy, and the support to make peaceful meals your new normal. Comment KIDS below and I’ll send you the details. #pickyeater #toddlermealideas #nourishedkids
With the right approach, you’re only weeks or a fe With the right approach, you’re only weeks or a few short months away from making one meal for the whole family that everyone willingly eats without any bribes, negotiations, or whining. It all starts with HOW you approach food at meals and snacks. Not cutting the food into fun shapes. Not bribing them with dessert. Not forcing them to try just one bite. And it’s not just about continuing to offer the food. We have to create a supportive environment and introduce foods in a way that makes kids want to eat them. If you’re ready for that, comment or DM me KIDS to learn more about how I can support you. I just opened up 5 spots for parents to work with me this fall. Let’s chat to see if it’s a good fit.
So many of the moms I work with think their food n So many of the moms I work with think their food noise is a willpower problem. Like if they could just be more disciplined then they’d finally be able to stop thinking about snacks and stop standing in front of the pantry at 9pm. But when we sit and look at their daily routines, I realize that most of them don’t have systems built in to help them keep their bodies fueled through out the day. She skipped breakfast because she was trying to reply to work emails, instead of eating. She packed lunch for everyone but herself. She had nothing on hand between practice and pickup and dinner. And by the time she gets back home, at the end of the day, she’s reaching for the bag of chips because her body is craving carbs and sugar (aka energy). The fix for this isn’t more restriction or better discipline. It’s simply removing the roadblocks that are keeping you from eating more of what your body needs, in the first place. That’s why so much of the work I do with clients involves creating small, boring, unglamorous systems to make fueling her body easier. Want to finally stop overeating and obsessing over what’s in your pantry? Comment INFO to learn more about how I can help. #foodfreedom #intuitiveeating #foodnoise
What a week ⛰️chasing my kids up mountains 🌻wande What a week ⛰️chasing my kids up mountains 🌻wandering through gardens and mountainside wildflowers 🚤 swimming and boating in the gorges and lakes 🧑‍🍳 cooking with my fav little sous chef learned to make a mean appetizer plate 🫖 learning to make pottery (it’s so hard!) 🍫 ice cream and s’mores by the campfire 🥪picnics any chance we got 🍷 celebrating 10 years of marriage with a gift we’ve been “aging” since our wedding ❤️ 🍅 so many delicious meals shared with family Just to name a few of my fav moments. Holding on to summer for as long as possible.
Picture this... Dinner's on the table. You got Picture this... Dinner's on the table. You got home from work and prepared just one meal. Everyone sits down to eat and there is no "well what if I made you a quesadilla instead," or bargaining over three more bites of chicken. Your kid looks at their plate, eats what they want, and that's it. That's what Division of Responsibility actually looks like in practice. You decide what's served and they decide how much of it they eat. Now I can't take credit for this strategy. This is an evidence-based approach that's been around for decades. And while it sounds almost too simple, it's the piece most of us skip when we're exhausted and just want someone to eat something. The catch is, every time we cave and make Option C, we're actually making the next meal harder. So hold your role. Because that's what leads to everyone eating the same meal, you and your partner are actually sitting down with them, and eventually you get to enjoy your meals as a family. Maybe for the first time ever. Is this what you want dinner time to look like for your family? Comment NOURISHED and I'll send tips and strategies to help your picky eater eat more (without a battle). #mealsforkids #raisinghealthykids #pickyeaters
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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
  • Recipes
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