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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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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
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  • 2 cherry vanilla smoothies on marble background

    High Protein Cherry Vanilla Smoothie

    Reminiscent of a cherry milkshake, this cherry vanilla smoothie will satisfy your afternoon sweet tooth but can double as a light and easy breakfast on busy mornings. This smoothie. It’s like a a cherry milkshake. Actually, I might even go as far as to say that the flavors resemble Ben & Jerrys cherry garcia ice…

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  • lemonade smoothie in a glass with strawberries, basil, and lemon on a marble slab

    Refreshing Strawberry Basil Lemonade Smoothie

    A refreshing drink for a summer afternoon, this strawberry basil lemonade smoothie can be enjoyed in so many ways — as a smoothie, a mocktail, a cocktail (just add the booze), or even as popsicles! We’re on a major smoothie kick this summer. As I mentioned in my post about the blueberry peach zucchini smoothie,…

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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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  • 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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  • Grapefruit Mint Kombucha Mocktail

    Grapefruit Mint Kombucha Mocktail

    A bright and refreshing mocktail is the perfect summer drink for sipping by the pool or while whipping up a quick weeknight dinner.  Yum This post is inspired by this month’s Recipe Redux, the first and only recipe challenge founded by registered dietitians, The Recipe ReDux aims to inspire the food lover in every healthy…

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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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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 said these things before, no shame. Trul If you’ve said these things before, no shame. Truly.
 We’re all doing the best we can with the information we have. ❤️And you might be thinking: “But my kid ONLY wants the dessert or the carbs.”
“They’ll never eat the other foods unless I pressure them.”I get it. It can really feel that way.And I’ve had to really bite my tongue when my kid ignores the vegetables as if they don’t even exist.But pressure tactics often keep you stuck in a power struggle around food and can actually backfire over time.The truth is, if the goal is just getting them to eat the broccoli tonight, pressure might work.But if the goal is raising kids who:
🥑eat a variety of foods
😋trust their hunger and fullness
🍪 can have one or two cookies and feel satisfied (instead of asking for them all day)…then we have to look at the bigger picture.That means creating an environment that helps kids naturally learn to regulate around all foods and gradually expand what they’re willing to eat.That’s exactly what I help parents do, with practical strategies that reduce the mealtime battles, stress, and the shame you may feel about what your kids do/don’t eat.So we can help your kid grow up with a healthy relationship to food.If you’d like support with this, send me a DM and we can see if it’s a good fit to work together.
Does this sound familiar?🍪 Your child asks for s Does this sound familiar?🍪 Your child asks for snack and sweets all day but suddenly isn’t hungry when it’s dinnertime.🥯 Your kid eats the same few foods on repeat, but turn up their nose at anything new💬 You’re constantly saying “just one bite” or “eat 3 bites and you can have dessert”👶 You’ve tried cutting food in fun shapes, having them cook with you, making food fun, but nothing changes.🧁 you feel like your kid is eating too many sweets and carbs, and you worry about their weight🥑 You worry your child isn’t getting the nutrients they need but getting them eat veggies leads to a power struggleIf this is you, and you’re local to Medfield, MA, comment or DM me ‘balanced’ to register.After this workshop, you’ll be well on your way to this becoming your new normal:✅ Your kid lets you put veggies or other new foods on their plate ✅ Your kids are regularly trying new foods (and even like some of them!) ✅ Your kid stops asking for snack and sweets all day ✅ Mealtimes are about connection, not control ✅ You’re no longer a short order cook ✅ You feel calm and confident at meals. ✅ You know your kid is eating what they need to thriveComment or DM me ‘balanced’ for the link to register for $40 per person.Have questions or not sure if this for you? DM me! I’m here to help.Snacks will be provided from @around_the_plate!Space is limited!
It doesn’t count if it’s just a small bite, right! It doesn’t count if it’s just a small bite, right!? 😂I used to do this all the time.“I’ll just have a little bite…” Next thing you know you’re back in the kitchen again. For the 10th time.Thinking…�“I need to get this out of the house so I stop eating it.”But getting it out of the house doesn’t actually fix this behavior. Because here’s what’s really happening:You’re telling yourself you shouldn’t be eating it, and your brain goes straight into scarcity mode.So instead of sitting down and having a normal slice you actually enjoy, you end up taking 20 little bites that never feel like enough.And when you’re sneaking bites standing up in the kitchen, you’re not really letting yourself enjoy it either.Which means you never actually feel satisfied.The irony is that the thing that helps you stop is usually the thing you’re avoiding:Give yourself a real slice.�Sit down.�And actually let yourself enjoy it. Without shaming yourself or telling yourself you’ll be better tomorrow.This is exact what has helped my clients: - Kelsey to keep cinnamon buns on her counter - Diane to eat a small slice of pie and stop - Briana to forget about the girl scout cookies in her pantry - Annie to keep Cheez-its in her pantry for weeks, not hours.True permission gives you control. �And satisfaction allows you to stop and move on.Both of these things quiet all that food noise you’re exhausted byIf you want to stop the cycle of being good and then overeating or ruining it every time there’s banana bread in the house…I recorded a short mini training with the 3 things I recommend to all of my clients.Comment ‘overeating’ and I’ll send it over to you.
When your kid pushes their plate away and says “I’ When your kid pushes their plate away and says “I’m not eating that,” the instinct is usually to say things like:“Just try two bites.” “You liked this yesterday.” “If you’re hungry for this, you must not be hungry for dessert.”I get it. I’ve said those things before too.But those responses usually lead to more resistance and bigger power struggles.Not to mention kids who don’t trust their own instincts around food — which can impact their ability to self-regulate down the road.Instead, we want to set up our kids for success, respond without reacting, and remember that sometimes it has nothing to do with the food itself.I recorded a short mini training showing you exactly what to do in that moment instead of using pressure.Comment or DM me ‘cucumbers’ and I’ll send it over.
If your kid is obsessed with sweets and snacks, th If your kid is obsessed with sweets and snacks, there are a few things I always recommend checking in on:1️⃣ How do you talk about those foods?�Are you using neutral language? Or are they “treats,” “special,” “something we need to limit”?2️⃣How do you talk about other foods?�This matters just as much. “Growing food.” “Healthy food.” “You need to eat this first.” �Even well-intentioned language can accidentally make the snacks more exciting.3️⃣Do you react — positively or negatively — when they eat certain foods? �Staying neutral can be hard as a parent. But our reactions drive their behavior (and sometimes not how we want!)With my clients, we also look at how foods are served, when they’re served, and how to move away from bribery or negotiating bites to get them to eat the foods you wish they’d eat more of (aka not the packaged snacks).Most of the time, we don’t need a total overhaul. We just need to adjust a few things so all foods feel normalized — and your kid gets the space to learn to eat a variety of foods without you having to micromanage every bite.If sweets and snacks are a struggle in your home, I can help.I just opened 3 family strategy sessions for March. We’ll look at what’s happening in your house and create a personalized plan so your kids can feel calm — not obsessed — around food.DM me ‘KIDS’ to learn more and see if it’s a good fit to work together.
Intuitive eating isn’t intuitive for most people. Intuitive eating isn’t intuitive for most people.And if you’re expecting it to be — after decades of dieting or even just living in diet culture and collecting rules that live rent free in your head and drive so many of your food decisions without even realizing it — then you’re probably going to feel like intuitive eating can’t work for you or that you’ve failed at it.This is why I wish more women knew these 7 things before trying it on their own.It’s also why I’ve developed a step-by-step proven process called The UNDIET Method to you eat in a way that helps you feel good in your body and mind.This includes:U: Uncovering and unlearning food rules and beliefs that are causing you to overeating, feel guilty, and struggle to trust yourself around food.N: Nurture a connection with your body’s hunger and fullness cues, and learn to enjoy your favorite foods without overdoing it.D: Discover eating patterns that help you feel your best, eliminate cravings, increase energy, and support longterm health.I: Implement systems and habits to help you actually stick to the eating patterns that support your bodyE: Enhance your emotional coping skills to end emotionally eatingT: Transform your body image so you can find peace with your body and build true body confidenceIn my 1-1 VIP coaching program, we’ll walk through these steps together, holding your hand every step of the way so you never feel like you’re failing, and you know exactly what to do when things don’t go as planned.If you’re ready to quiet the food noise, trust yourself to stop when you’re full, and nourish your body to support your health — DM me ‘Ready’ to learn more and see if it’s a good fit for you.2 spots available for March!
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