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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 your kid asks you a question like this and you If your kid asks you a question like this and you freeze for a second… don’t panic…I hear this from parents all the time.What do I say when they ask why they can’t have something now, if it’s healthy, is sugar bad (I heard that at school), etc.Because on one hand, you know Cheez-its aren’t the same as broccoli.
 And on the other, you don’t want to start labeling foods in a way that backfires later.Instead of trying to land on the “right” answer, try this: → get curious first — meet them where they are at
→ keep your tone neutral and give them age appropriate info
→ zoom out to the bigger picture (variety > any one food)It can feel uncomfortable not giving a clear yes/no answer to a very black-and-white question.But food and eating aren’t black and white. They’re nuanced.And if your goal is to raise a kid who feels normal around all foods—who can enjoy Cheez-its and eat broccoli without overthinking it— these 3 things are a great place to start!
Comment or DM me ‘ice cream’ for a 6 min mini trai Comment or DM me ‘ice cream’ for a 6 min mini training to end picky eating and sweet obsession.That first kid looks like a good eater. They eat what they’re told. The follow the rules of eating dinner before having dessert.But every time they eat a meal just to earn dessert, they’re slowly deteriorating their own body trust.Their connection to (and trust of) their own likes and dislikes.Their ability to stop eating when full.And they are more likely to become the adult who overeats.Who can’t seem to pass on dessert even when they’re full. Who rewards themselves with sweets.And who relies on external cues (diets, other people) to tell them what and how much to eat.Or they could become the adult who rebels against eating healthy foods once they’re no longer under their parent’s control.The second kid? That picky eater you’re so frustrated by? The one you think is obsessed with sweets because they always want dessert?They trust themselves. They are honoring their body’s cues — whether it’s hunger or fullness or their taste buds.And preserving that is everything for their future relationship to food.Forcing them to eat a meal to earn dessert takes that away and teaches them sweets are more exciting.That doesn’t mean we let them eat whatever they want whenever they want. Or just eat dessert all the time.With both kids, we want to create a no-pressure environment to help them preserve self-trust and learn to like a variety of foods that nourish their bodies.Yes you can have both. I recorded a 6-minute mini training that walks you through exactly how to do this.Comment or DM me ‘ice cream’ and I’ll send it over.
If you’ve always relied on external cues to tell y If you’ve always relied on external cues to tell you when and how much to eat like:→ what you serve yourself (or what someone else serves you — like at restaurants) → serving sizes on packages → calorie counting apps → diets or meal plansIt’s not surprising eating when you’re hungry and stopping when you’re full feels hard, if not impossible.Before you can trust yourself to do so, you have to:→ get reconnected to early hunger cues (not just grumbling in your stomach) → unlearn diet rules that keep you second guessing whether you’re actually hungry or bored…or how much you need to feel full and satisfied.Yes, even if you’ve never dieted (the client I share about in this video has never formally dieted a day in her life).Once you address both, trusting yourself to decide when and how much to eat becomes easy.And so much of the food noise goes away.Not sure where to start? Follow @busy.mom.nutrition for more tips.And stay tuned for a brand new free resource to quiet your food noise coming soon!!
I know your first instinct might be to try to fix I know your first instinct might be to try to fix it.You might start to notice that they’re eating more than their siblings or friends. Or that they eat a lot of sweets and carbs.(Maybe you always thought this, but now you’re hyper aware of just how much they seem to eat)And you start to think — how can I help them eat less of that and more healthy stuff?Do they need to move more?And if you were teased for your weight as a kid (or were told by a doctor, relative, or friend that you needed to be smaller)…This probably feels even more triggering. You don’t want your kid to experience the body shame you did.❤️Here’s the important piece to know: your job as a parent is not to fix your child’s body. ❤️Deep breaths.That sends the message that the person teasing them is right and their body is a problem.And that’s not true!As a parent, the best thing you can do is listen and empathize. Let them know they’re not alone. That you understand how bad this feels (and if you have a story from your own life to share, you can).Because the worst part about being teased for weight isn’t just the teasing. It’s the aloneness they feel.If it feels right, you can help them start to question the belief that fat is a bad thing and get curious about why a kid might say this (it’s not a reflection of their body).And over time, (not in the moment they come crying to you about it), help them build body confidence in the body they are in.But trying to make them smaller? That just feeds the belief that their body is wrong and sets them up for a lifetime of body dissatisfaction.Plus it increases the likelihood of weight cycling, which we know can negatively impact both physical and mental health.——— PS if you’re worried about what your child eats, there’s lots we can do to support them in learning to eat more variety, more balanced, and honor their body cues. But this is separate from weight and should never be used as a tool to make the feel better about themselves.
Ever wonder why you eat “healthy” but then can’t c Ever wonder why you eat “healthy” but then can’t control yourself around sweets and snacks?This could be why.Instead of putting a Band-Aid on these things by cutting out foods, tracking every bite, or controlling harder through dieting, I help my clients fix them by addressing the real reasons you crave sweets and feel out of control around certain food.That’s how you take the power away from food and trust yourself no matter what foods find their way into your home or office (or life).#intuitiveeatingdietitian #emotionaleatingcoach #sugarcravings #foodfreedomforever #foodfreedomjourney
You’re just a few weeks away from your kids trying You’re just a few weeks away from your kids trying new foods.From them no longer asking for sweets all day or the minute you sit down to dinner.And you could be just weeks away from making one meal for the whole family.If you’re local to Medfield. MA, join me next Thursday, April 9 for a live workshop at @around_the_plate at 7pm.I’m going to share in detail the exact steps this family took that helped them go from short order cooks to cooking one meal for the whole family.While also taming their kids, sweet obsession.Link in bio to register or DM me for details.Not local? Follow along @busy.mom.nutrition for more tips.
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