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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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  • overhead shot of the bake in a round baking dish plus a slice of the cottage cheese egg bake

    High Protein Cottage Cheese Egg Bake

    This cottage cheese egg bake packs 23 grams of protein per serving and can be made ahead for the week, making busy mornings just a little bit easier. Whether you’re looking for a make-ahead breakfast that actually keeps you full, a healthy and satisfying brunch dish, or a breakfast-for dinner idea, this cottage cheese egg…

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  • Healthy Oat Flour Muffins 5 Ways

    Healthy Oat Flour Muffins 5 Ways

    These oat flour muffins have become a go-to for busy mornings for me and my kids. I love that they’re so flexible, meaning you can use the same base recipe and make a different flavor each week (or even multiple flavors per batch), meeting everyone’s preferences. My kids love them, and I feel great knowing…

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  • stack of pancakes on gray plate with blueberries, strawberries in background

    Fluffy High Protein Pancakes without Protein Powder

    These high protein, high fiber pancakes are for pancakes lovers who don’t love that mid-morning sugar-crash. Filled with whole foods and very little sugar, they’ll satisfy your pancake craving while keeping you full and energized all morning. If you’re a sweet breakfast lover, these are going to be your new go-to pancake. While most high…

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  • maple pecan granola in glass jars, one tipped over with granola spilling out

    The Best Maple Pecan Granola (low sugar recipe)

    Move over store-bought granola. This low sugar maple pecan granola recipe is filled with super-foods and is equal parts healthy and satisfying and taste so good it will quickly become your go-to yogurt topper.  Granola is one of those foods that make me cringe a little when I put in my grocery cart because any…

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  • 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….

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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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  • 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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  • chickpea smoothie on white marble background with oats and dates scattered. image at 45 degree angle

    Vegan Banana Bread and Chickpea Smoothie

    This banana bread and chickpea smoothie tastes just like the bread that inspires it, but is filled with protein, fiber, and healthy fats to keep you energized all morning long. If you’re thinking, “chickpeas in a smoothie?” hear me out. As the weather gets warmer, I begin to crave all the cold things — salads…

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  • blueberry high protein baked oatmeal in white dish with tan background and small slice cut out on white plate.

    Easy Make-Ahead High Protein Baked Oatmeal

    This baked oatmeal packs in protein from real food sources like Greek yogurt, chia seeds, and eggs to keep you satisfied all morning long. Make a big batch for an easy ready-to-eat breakfast all week long. Where are my oatmeal lovers? (Arms waiving over here.) I love oats in all forms — a big warm…

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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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Explore more about ditching diets and becoming an intuitive eater
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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
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