Skip to content
Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
  • About
  • Work with SarahExpand
    • 1:1 Nutrition Counseling for Women
    • The UNDIET Method Program
    • Parent Coaching for Kids 2-10
  • In the Media
  • Blog
  • Recipes
Book a Free Call
  • FAQs

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
Book a free call
  • 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…

    Read More Fluffy High Protein Pancakes without Protein PowderContinue

  • 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…

    Read More The Best Maple Pecan Granola (low sugar recipe)Continue

  • 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….

    Read More Veggie Loaded Breakfast Taco CasseroleContinue

  • 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…

    Read More Wild Blueberry, Peach, and Zucchini SmoothieContinue

  • 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…

    Read More Strawberry Cheesecake Overnight OatsContinue

  • 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…

    Read More Vegan Banana Bread and Chickpea SmoothieContinue

  • 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…

    Read More Easy Make-Ahead High Protein Baked OatmealContinue

  • dark chocolate chia pudding with raspberries and cream in stemless wine glasses on gray background

    Healthy Dark Chocolate Chia Pudding with Meyer Lemon Yogurt

    This dark chocolate chia pudding healthy enough for breakfast, yet so indulgent it passes as dessert. Naturally gluten-free and easily made vegan.

    Read More Healthy Dark Chocolate Chia Pudding with Meyer Lemon YogurtContinue

  • Pumpkin Pie Baked Oatmeal

    Pumpkin Pie Baked Oatmeal

    Cozy up with a big chunky sweater, a pair of fuzzy slippers, a steaming hot cup of coffee, and this baked oatmeal for breakfast. Warm flavors of pumpkin pie spice and hearty pumpkin puree make this breakfast pumpkin pie feel like an indulgence; you won’t even realize you’re eating vegetables for breakfast! It’s full of…

    Read More Pumpkin Pie Baked OatmealContinue

Page navigation

1 2 Next PageNext

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.

READ more about me ⟶
Explore more about ditching diets and becoming an intuitive eater
  • Blog
  • Contact
  • FAQs
  • Work with Sarah

Exhausted by making lunches? Me too. Here’s some o Exhausted by making lunches? Me too. Here’s some of the things that I’ve been making my (almost 5) 7 year old this summer. 

Easy, quick, balanced and kids happily eat.

I make lunch in 5-10 minutes the night before so mornings go more smoothly. And I do it while we clean up from dinner so once the kitchen is cleaned, I’m done. 

You’ll notice a lot of repeat items— that’s because I know my kids will eat these things I don’t have the mental energy to get overly creative with lunch.  We can still ensure variety and balance without making things complicated!

Also always packed in our fav @lunchbots containers. 

Chicken salad
Mango + plum 
Crackers for one kid, tortilla chips for the other. 
Dried mango or figs 
Peppers for my younger son (7 yo doesn’t like many raw veggies so we skipped that today)

*For my kids, sending new foods at lunch is no longer a good strategy. But when we were younger, it often helped them learn to like new foods because they were often more likely to try new things in that social situation. Now it’s a guarantee for food waste. So I don’t bother sending veggies I know he won’t eat.*

This must’ve been a Friday  when I’m scrounging for for what to send😂 

Kid 1: pepperoni, olives, strawberries @badabeansnacks @solelyfruit gummies

Kid 1 got lunch at camp

Kid 2: @good_culture cottage cheese, sourdough crackers for scooping, dried fig, carrots, and hummus, white nectarine

Kid 1: sliced turkey from @costco, Russian dressing (in the orange containe), @theskinnypop, olives, cherries

Kid 2: peanut butter and jelly on @onemightymill bread, blackberries, cherries, baby carrots, @bouldercanyon chips

Kid 1 got lunch at camp
Kid 2: leftover chicken, black, bean, cheese, quesadilla, guacamole to dip, pineapple & grapes, @annieshomegrown bunnies @jooliesdates

Kid 1: turkey and cheese on @onemightymill bread, black beans, dried mango, pretzels, strawberries & grapes

Kid 2: turkey, @bluediamond nut thins, black beans, strawberries & grapes, dried mango

Kid 1: lunch at camp 

Kid 2: chicken salad with sourdough crackers for scooping, peppersand hummus, pineapple

Must’ve been another Friday 🤪

Kid 1: @applegate turkey, pepperoni, @zesprikiwifru
The mindset shift that will change everything (for The mindset shift that will change everything (for you and your kid): 

Your job is never to get your kid to eat vegetables.

The moment it becomes your job to make them eat it, they are more likely to resist it. That’s just human nature. 

Instead, your job is to build the environment that empowers them to want to try the foods and learn to like the foods. 

It feels backwards, because it often means doing less in the moment. 

But we can also use tools and strategies to help your kid try (and actually like) new foods, faster. 

If you feel stuck in a “just one bite” battle with your kid, that’s a sign we need to shift your approach and get to the root of why they’re eating fewer foods or resisting trying anything new. 

That’s exactly what I’ll help you do.

Comment or DM me “KIDS” to learn more.
Cookouts are tough. If you struggle with food noi Cookouts are tough.

If you struggle with food noise, then you know how hard it can be to present at events where your brain can only focus on the buffet table.

You spend more time negotiating with yourself on what you can have, are constantly doing mental math on how much you’re allowed, and struggle to focus on the conversations with others because all your brain can think is:

FOOD!

The good news is that this can get easier.

You can learn how to turn all of that chatter off and enjoy going to BBQs, parties and special events without worrying about what you’ll put on your plate.

Comment FOOD NOISE for a link to my private podcast training where we breakdown the steps you need to take to mute it for good.
 

#inuitiveeating #foodfreedom #foodnoise
Comment ‘snacks’ for 15 more snack plate ideas for Comment ‘snacks’ for 15 more snack plate ideas for moms & kids. 

A few additional tips: 

🧁 The silicone liners are optional, but they let each kid grab their own cup for foods that aren’t shared — like their own cherries, dips, and chicken salad. 

Plus they keep things separate, which is helpful for picky eaters! 

🥨 If your kid is obsessed with packaged snacks, adding in one or two alongside other whole foods can be helpful to normalize.

We often add chips, goldfish, pretzels, or even m&ms for a fun food alongside the meal. 

My kids eats plenty of packaged snacks at camp, so I skipped those today. 

🍴Use toothpicks or mini tongs for more fun eating and grabbing the food.
“Can we have ice cream?!” You want to say yes. P “Can we have ice cream?!”

You want to say yes.

Popsicles and ice cream cones are a normal part of summer.

But whenever you say yes, you find yourself worrying about the sugar, their weight, their habits.

On the flip side, whenever you say no, you start to worry that you're making sweets into some forbidden thing that they'll obsess over even more.

It feels like a lose-lose situation.

Until I step in to help.

"Sarah helped us see that the way we were serving and talking about food actually made the problem worse. She helped us relax our approach around mealtimes... Within weeks, our oldest left a few bites of ice cream in her bowl. More importantly though, I feel so much more at peace at meals, and I know my daughters can feel that too."

Before working together Amy was worried about her two kids.

They were hyper-focused on desserts (all the time!) and she was concerned they’d have issues with body image and weight.

Together, we were able to create a better game plan for how she approached meals and sweets that helped everyone.

If you need help figuring out your kid’s sweets fixation and get a real plan for mealtimes (and pool days) then DM me KIDS to learn more about my Nourished Kids Confident Mom coaching program. 

#intuitiveeating #nutritionforkids #pickyeating #kidsfood
How many summers have you waited on? 🌞 To put the How many summers have you waited on? 🌞

To put the swimsuit on.

Go on the hike.

Take a bike ride you haven’t taken in years.

Or just enjoy a scoop of ice cream (without any guilt!).

I know you keep telling yourself that you’ll do all of this when you lose the weight and stay on track with your diet.

The problem is that this was never really just about food.

It’s about all of the things you’ve been putting off or saying no to, even though you really (really!) want to say yes.

Liz felt the same way before working together. 

“Before working with Sarah I always said ‘I will be able to do that when I lose x amount of pounds, but I should never try now.’ I’m now so empowered that I started hiking in national parks, doing group exercise classes (not in the back row!) and had the courage to ride a bike for the first time in 20 years! I may not be the smallest size I have ever been, but my life is certainly more full than I ever imagined.”

You don’t have to wait for “when”.

If you’re ready to stop putting your life on hold, DM me INFO and I’ll help you figure out the path to food freedom.

#intuitiveeating #foodnoise #nutritionforwomen #foodfreedom #antidiet
Follow on Instagram

Copyright © 2026 · Sarah Gold Nutrition, LLC · Terms · Privacy Policy · Disclaimer

Scroll to top
  • Quiz: Discover Your Eating Personality to Unlock Food Freedom
  • About
  • Work with Sarah
    • 1:1 Coaching
    • The UNDIET Method Program
    • Kids Desserts Workshop
  • Blog
  • Recipes
  • FAQs
  • In the Media
Search