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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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  • 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.

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  • 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…

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  • Apple Pie Overnight Oats

    Apple Pie Overnight Oats

    Yum These healthy overnight oats are the perfect on-the-go breakfast for busy mornings when you need something quick and filling. The flavors of apple pie make it feel like a true indulgence — what could be better? Late September and October are some of my favorites weeks of the year. The weather in New England…

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  • stack of breakfast cookies

    Giant Oatmeal, Banana, Peanut Butter Breakfast Cookies

    Filled with wholesome ingredients like oats, nut butter, bananas, and flax seeds, and very little added sugar, these hearty peanut butter breakfast cookies are healthy enough to be enjoyed for breakfast or as an afternoon pick-me-up, yet so delicious you’ll also want to eat them as an after-dinner treat. This post is part of the…

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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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  • 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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  • Cranberry Chia Jam

    Cranberry Chia Jam

    A lower sugar, fiber filled jam that also boasts an assortment of antioxidants to brighten up your morning toast, oatmeal, yogurt, or even a cheese board.  I’m on a totally cranberry kick over here after my Thanksgiving cranberry sauce. It’s funny, I’ve never really cooked with cranberries much and it feels like I’ve discovered a…

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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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If you’ve ever thought “my kids would never eat fi If you’ve ever thought “my kids would never eat fish,” this one’s for you. #AD I’ve worked hard to help my boys learn to accept (and even love) fish, because it’s so nutritious, easy to cook, and versatile. Plus, it’s one of my favorite proteins.  And I know getting your kids to eat fish can feel like a total alternate universe. Between picky eating, not knowing how to cook it, and bracing for a dinner nobody touches, it’s no wonder fewer than 8% of kids eat the recommended two servings a week. Here’s what helped us: starting with the right fish.  @wildalaskasole (aka flounder) was one of the first fish my kids learned to eat. It’s mild, has a kid-friendly texture, and pairs well with foods they already love, like butter, pasta, tacos, and quesadillas.   And yes…one of them prefers to dip it in jarred marinara sauce. We still consider this a win!   It also checks a lot of boxes for me as a mom and a dietitian. Flounder is packed with protein, the omega-3s EPA/DHA (which most kids don’t get enough of), B12, and selenium, is low in mercury, and it cooks in minutes on busy weeknights. It’s the perfect first fish for kids. Yes, even your picky eater. You just need a good starting point and a little patience. For the full guide on feeding fish to picky kids, head to wildalaskasole.org (link in bio). And follow @busy.mom.nutrition and @wildalaskasole for kid-friendly flounder recipes coming soon right here.   #WildAlaskaSole #AskforAlaska #pickyeatingtips #feedingkids
A little break in nutrition content for a tribute A little break in nutrition content for a tribute to the best fur baby we could have ever had. The most gentle, loyal, loving 80-lb lap dog. Always by my (and my kids’) side. Never close enough unless on top of me. The best side-kick for my boys. 10 years wasn’t enough, sweet Tucker. We miss you so much, pal 💙
Yes, protein at breakfast can be helpful for kids Yes, protein at breakfast can be helpful for kids and adults. But we’ve developed an obsession with protein, and it’s because a distraction for many parents. Most kids don’t need as much protein as you might think, and they can easily meet their needs even if they skip protein at breakfast. So instead of micromanaging one meal, zoom out and look at what your kid is eating over a day or week. Make sure protein foods they like are available at breakfast, and then let it go. Because pressure almost always backfires. It creates more resistance in the moment and can hurt their relationship with food long term. Now, if you’re worried about your child’s nutrition, I can help. Maybe you’re concerned they’re not eating enough nutritious foods or they’re eating too much of the not-so-nutritious stuff. I’ll assess what they’re eating so you know if your anxiety is actually well founded (and if it is, I’ll give you exactly what we need to do to close nutrient gaps that will work for your kid). But most of the time, we have some breathing room to focus on the strategies that will, over time, help your kid expand variety without pressure, bribing, or power struggles at the breakfast or dinner table. To learn more about working together, comment or DM me “KIDS.” #feedingkids #pickyeating #raisingintuitiveeaters
If you find yourself replaying everything you’ve f If you find yourself replaying everything you’ve fed your picky eater as a baby or blaming yourself for your child’s food preferences, this one’s for you. A client told me she felt so guilty watching her 18-month-old nephew eat the most exotic of foods. She kept thinking she should have fed her 8 yo son more variety, and maybe then he wouldn’t be so picky now. The thing is, she fed her daughter the same way as him and she will eat almost anything at 6. Same parents, same kitchen, and two very different eaters. And my 7 yo ate salmon, beets, steak, and raw Brussels sprouts as a baby and young toddler. Around age 3 1/2, he suddenly wanted only buttered noodles and pizza. Offering variety early can help (and I always encourage it), but it doesn’t guarantee anything. What matters much more is what you do when they do become picky. If you’re finding yourself: * Cooking separate meals so your kid will eat something * Offering only the foods you know they’ll eat * Not offering new foods because you’re tired of the waste * Nightly power struggles over “just one bite” We’ve all done these things. And none of it makes you a bad parent. But it definitely isn’t helping your picky eater, and could be making things worse. Because picky eating actually is rarely just about the food, and real progress starts with understanding why your kid became picky. Comment or DM me “KIDS” if you’re ready to stop bribing and negotiating at the table and work towards cooking one meal for the whole family. #pickyeatersolution #pickyeaters #pickyeating #feedingkids #feedingkidshealthy
Sleep might be the most underrated way to deal wit Sleep might be the most underrated way to deal with cravings. (AD) When you don’t get enough sleep, your body asks for energy in other ways — by increasing your hunger hormone ghrelin, decreasing leptin, which tells you that you’re full, and increasing cravings for carbs and sugar.  And how well you sleep starts well before bedtime! Things I swear by:   🌤️ A morning walk outside for stress management, movement, and to support my circadian rhythm  🍵 Switching to caffeine-free drinks after 11am. Now that the weather is cool, I love @nowfoodsofficial Better Off Red rooibos tea with a little Manuka Honey. It’s warm, cozy, and satisfies my afternoon sweet tooth.

 📵 Do Not Disturb at night and ideally no screens for the last hour before bed  👓 Blue light blocking glasses when I do need to be on a screen (tell me you’re in your 40’s without telling me you’re in your 40’s). No elaborate nighttime routine necessary. Just a few simple habits that will definitely help you sleep better. Grab my favorite tea and manuka honey at nowfoods.com and save 20% on your entire order with the code SARAH20, good through 11/30/26. #NOWwellness #NOWpartner
You promised yourself you wouldn’t become a short You promised yourself you wouldn’t become a short order cook. But somewhere along the way you started making a second meal just so your kid would eat something. Now you’re making multiple meals every night. I get it. It’s easy to end up here without realizing it, and it can feel impossible to get out. You’ve tried mixing new foods with favorites, making food fun, bribing with dessert or TV. Maybe they finally take a bite, spit it out, and say “yuck.” Or it ends in a standoff at the table. Deep breaths, mama. I got you. Here’s what to do instead: 1️⃣ Get to the real reason they’re picky. A few common ones: * Anxiety around new things * Texture or sensory challenges * A need for control * Too much pressure at the table * Snacking all day, so they’re not hungry at meals * Knowing their preferred food will show up eventually Once you understand why they’re picky, you can address that instead of trying random tips. 2️⃣ Play the long game. Think weeks or months, not tonight. Focusing too much on tonight’s dinner leads to pressure and panic decisions that aren’t helping. 3️⃣ Make one small shift at your next meal, like: * One meal for all kids (include something they all eat) and no catering to requests for something else mid-meal (if they don’t eat, we create a plan for that!) * Timing snacks so kids come to meals hungry, but not hangry * Serving dinner without talking about the food at all or asking them to eat * You decide what’s for dinner instead of asking them (choose something that they reliably eat) Do your one thing consistently for a week. Then we build from there. Ready to make one meal for your whole family? Comment or DM me “KIDS” to learn more about how I can support you. #feedingkids #pickyeaterapproved #pickyeaters #pickyeating
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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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