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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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Did any of these surprise you? Most of the food Did any of these surprise you? Most of the food rules we default to as parents aren't ones we necessarily chose, as much as they're the ones we were given growing up. But if you want your kids to have a different relationship with food than a lot of us grew up with, the way there is breaking some of those inherited rules and replacing them with ones that build trust instead of control. To be clear: it isn't a free-for-all at our house. There's still structure and our kids aren't eating cupcakes for breakfast. But we're modeling a healthy relationship with food ourselves, instead of enforcing rules around it. Want to help your kids build healthy relationships with food, too? Subscribe to my Nourished Kids newsletter for more ideas and guidance. Comment NOURISHED for the link. #pickyeaters #feedingkids #mealsforkids #foodrules
My non-negotiables when it comes to taking care of My non-negotiables when it comes to taking care of my body as a dietitian and busy working mom of 2 active boys ↓ #AD 1. Start my day with a balanced breakfast of protein, fiber- rich carbs, healthy fat, and produce within 60-90 minutes of waking up.  This gives me consistent energy for my morning, eliminates afternoon cravings, and keeps the nighttime pantry raids at bay.  2. Daily movement, which includes strength training 2-3x/week.  Movement has always been important for my mental health, feeling good in my body, and for energy. But now that I’m solidly in my 40’s, I’m thinking a lot about maintaining (and even increasing) muscle mass to protect my bones and to be able to stay active for decades.  3. Daily @nowfoodsofficial creatine to support workout performance and recovery as well as to maintain muscle mass* I love to add it to a mid-morning smoothie along with frozen fruit, Greek yogurt, spinach, and @nowfoodsofficial chia seeds (for a fiber and omega-3 boost). If I’m not having a smoothie, I’ll mix it in another drink, oatmeal, overnight oats, or yogurt.  4. Daily @nowfoodsofficial vitamin D for bone health*.  Before starting to supplement, my vitamin D labs were consistently low because it’s hard to get enough year-round from the sun when you live in the Boston area.  5. In the evening, @nowfoodsofficial magnesium glycinate since it’s also a nutrient that can be hard to get enough of through food.  These are things that really move the needle in my health and how I feel, and can easily fit into my day.  What are your health and wellness non-negotiables? Get 20% off your order at nowfoods.com with my code SARAH20, good through 11/30/26. #NOWPartner  #NOWWellness
I told my client to start eating a Reese's every d I told my client to start eating a Reese's every day at lunch. She was stuck comparing herself to her husband, who could grab a handful of candy from the pantry and just move on with his day. She couldn't understand why he wasn't fixated on it or why he wasn't finishing the bag once the kids were in bed, like she would. On our call, it finally clicked for her. Reese's were never forbidden to him, so his brain never had a reason to fixate on them. This is the part most people miss about "trigger foods": forbidding yourself from certain foods give them power over you. The second your brain decides something is off-limits, it becomes the thing you think about at 9pm, the thing you're either "being good" by avoiding or "failing" by eating. Your willpower has nothing to do with it. So instead of teaching her to resist Reese's, we made it more accessible. And she threw one in her lunchbox, everyday, without any rules around it. Eventually her brain began to look at Reeses' differently. But (to be clear) this only worked because she'd already spent weeks making sure her body was fueled and her cravings weren't running the show. If certain foods feel like they own you the second they're in the house, my podcast series Quiet the Food Noise is made for you. It's six short trainings to help you quiet the food noise, without giving up a single thing you love. Comment FOOD NOISE for a link to listen.
Calling all cottage cheese lovers! This high prote Calling all cottage cheese lovers! This high protein buffalo chicken cottage cheese dip is perfect for a mid-afternoon snack between meetings or as part of a snack plate meal for lunch (aka #girldinner) I use my favorite @good_culture full fat cottage cheese and you can make it as mild or spicy as you like. Comment ‘buffalo’ for the link to the recipe. #cottagecheeserecipe #cottagecheese #highproteinsnack
The biggest risk I ran with this decision? Them as The biggest risk I ran with this decision? Them asking for different meals and it becoming a sibling rivalry over who wins tonight. Luckily someone was looking over me today and when my younger one asked for tacos, his brother said “yesssss tacos!” Phew 😅 But really, I just want to remind you that it’s OK to be flexible when feeding kids. And while there are certain guidelines, tools, and strategies I recommend following, there’s so much nuance within each of them. And sometimes you just have to break the “rules” a bit for your sanity. When working with clients, we decide what works for you and your family….just like I decide what works for mine. And we leave what doesn’t fit. Want support with getting your picky eater to eat more variety so you feel confident they’re getting everything they need to thrive and you can stop being a short-order cook? That’s what I help you do. DM me ‘KIDS’ to learn more. #feedingkids #raisinghealthykids #raisinghealthyeaters #raisingintuitiveeaters #pickyeating
You want better for her. You want her to have a b You want better for her. You want her to have a better relationship with food, with her body and with her self-confidence that you wish you had growing up. But you’re starting to see signs that feel a little too familiar. Maybe it was something that she said about herself. Or maybe it came from someone else. Either way, there’s this tug in your gut telling you that you need to find a way to help her so she doesn’t end up where you did. I can help. Together we can create a plan to make sure she has what she needs to build a positive relationship with food that she can carry through the rest of her life. It all starts with us jumping on a call. DM me KIDS and let’s chat about how we can help her, together. #nutritionforteens #bodyimage #foodfreedom #dietitian
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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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