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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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  • white bowls filled with farro, chicken, veggies, dips, greens, on white background

    Weeknight Mediterranean Grain Bowl with Chicken

    This Mediterranean grain bowl is a fast, easy, super satisfying meal that can double as lunch or dinner on a busy week. It’s packed with good-for-you ingredients and is so flexible, it will keep the whole family happy. These bowls were inspired by my love for CAVA. Have you ever been to a CAVA? It’s…

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  • quinoa power bowl with shrim, edamame, cucumber, and red pepper on grey background with blue linen

    Shrimp and quinoa power bowl with miso-ginger dressing

    An easy lunch or dinner, this quinoa power bowl is packed with protein and fiber to keep you energized for hours. It’s simple to make, delicious to eat, and makes great leftovers, so you can cook once and eat all week long. We’ve been on a major grain bowl kick over here. I love any…

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  • Wheat Berry Caprese Grain Bowl

    Wheat Berry Caprese Grain Bowl

    This wheat berry caprese grain bowl pairs some of your favorite flavors from the traditional Italian caprese salad with grains, beans, and arugula, creating a satisfying lunch or dinner all in one bowl. The ingredients are super flexible, so you can customize to your preferences. Are you living the grain bowl life? If you haven’t…

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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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I really thought this dinner would be a slam dunk, I really thought this dinner would be a slam dunk, but kids just love to keep you on your toes, don’t they? And the biggest twist is that I expected my 5 yo to like it more than my 7yo because these had veggies in it that my 5yo loves, but my 7yo is meh on (at best). They were chopped up very finely, and tucked between the pizza dough, cheese, and pepperoni, and he thought it was great. (Though afterwards he told me to next time leave out the lettuce…aka spinach 🤣). The 5yo on the other hand wouldn’t even touch it. No I didn’t make him try it. Yes, he still had dessert. And if you’re wondering if I made him a separate meal…check back tomorrow to find out. #feedingkids #pickyeaters #feedingmyfamily #raisingintuitiveeaters
Who else needs a quick, easy, no-brainer weeknight Who else needs a quick, easy, no-brainer weeknight meal that makes everyone happy (and is filled with nutritious ingredients)? #AD This make-your-own taco bar featuring @wildalaskasole is exactly that.   It comes together in 10-15 minutes and packs in protein, omega-3s, B12, and selenium (an antioxidant that supports the immune system). To make a kid-friendly fish taco bar that will bring even picky eaters to the table, use your family’s favorite taco toppings and shells.  What’s on our taco bar?   Ingredients (serves 4-6): 4 Wild Alaska Sole (also sold as flounder) fillets, thawed Squeeze of fresh lime juice, plus lime wedges for serving 1 tsp taco seasoning 1/2 tsp salt 8-12 taco shells or tortillas of choice 🌮Toppings (pick your family’s favorites): Corn (fresh or thawed frozen) Diced avocado or guacamole Black beans, drained and rinsed Queso fresco or your favorite taco cheese You can also add: corn salsa, black bean salad, cabbage slaw, avocado crema, cilantro Directions: 1. Preheat the oven to 400°F. Place the fillets on a parchment-lined baking sheet and season with lime juice, taco seasoning, and salt. 2. Bake for 4 to 5 minutes, until the fish flakes easily with a fork. 3. Set out the fish with toppings in bowls and let everyone build their own. Yes, my kids insist on crunchy shells, and while unconventional, if it gets them eating fish, I’m all in.    More tips for picky eaters:
  ✔ Have them help set up the bar.
  ✔ Let everyone build their own or pick what they want in it.
  ✔ Build yours next to them. Kids learn by watching you.
  ✔ No pressure. If they skip the fish tonight, offer it again next time. Some kids need no pressure and 8-15 exposures to accept a new food. Save this for your next taco night.  For more recipes and tips on feeding fish to picky kids, follow @wildalaskasole or head to wildalaskasole.org (link in bio). #WildAlaskaSole #AskforAlaska #pickyeatingtips #kidfriendlyrecipes tacotuesday
After every food holiday, my client would feel str After every food holiday, my client would feel stressed about all of the sweets in her house, whether Halloween, Easter, or Valentine’s Day candy or holiday cookies or other treats. ➡️Comment FOOD NOISE for my mini podcast series to finally feel in control around all foods without giving up your favorite foods⬅️ She came to a few sessions early on saying “I wish I could just throw it all away. I can’t wait for it to be gone.” The problem is, she has 4 kids and a husband who wanted to eat it. But it haunted her. It was all she thought about. She’d raid the candy stash every afternoon around 3pm….and once she started she found it very hard to stop at just one even though logically she knew it didn’t make her feel great and it wasn’t solving her stress. That’s because willpower wasn’t enough. We got to the root of her emotional eating and sugar “addiction” and changed things that would really help her including: 1️⃣ Eating enough protein and fiber-rich carbs at meals for her body, and making sure she had the right meals and snacks available. 2️⃣ Shifted her mindset around sweets. Instead of looking at them as bad or forbidden, we worked on permission to eat them while also focusing on what really satisfied her. 3️⃣ Helped her reconnect with her body’s hunger, fullness, and satisfaction cues. 4️⃣ Built in a few simple but key emotional coping strategies to help her pause instead of automatically reaching for chocolate when stressed, bored, or sad. Yesterday week she told me she’s had Halloween candy in her house for 3 weeks…and before she would have been obsessing about it and digging into the stash for trick or treaters daily, but instead, now she’s barely thinking about it and has only had a few pieces. If you’re tired of feeling out of control around sweets, swearing them off isn’t the answer. Getting to the root of your cravings and overeating is. I walk you through the exact steps I took this client through in my Quiet the Food Noise podcast series. Comment or DM me “food noise” and I’ll send you a link to listen. #foodnoise #sugarcravings #intuitiveeatingjourney
If your kids seem a little too focused on their Ha If your kids seem a little too focused on their Halloween candy now that the big day is over, you’re definitely not alone. But it’s usually not really about the Halloween candy itself. It has a lot more to do with what’s going on the rest of the year. If sweets are rarely around your house, kids get REALLY excited when they finally are. If sweets are always talked about as something to limit or avoid, kids pick up on that and feel the scarcity, which can drive that over excitement. And if they never get to eat enough to actually feel satisfied, they’re going to overdo it when they get the chance. But it can go the other way too. If there aren’t many boundaries around sweets, it’s pretty normal for kids to expect candy anytime they see it or think about it. None of this means you’ve done something wrong. Please don’t feel guilty about it. We are all doing our best to support our kids and maybe what just gets us through the day with fewer meltdowns. But if you’re noticing some of this at home, it might be a sign that something needs to shift. Follow @busy.mom.nutrition for more tips on helping your kids feel calm and confident around sweets. And if you’re ready for more support, DM me “kids” to chat about how I can help. #feedingkids #raisingintuitiveeaters #intuitiveeatingdietitian
The flounder melt has become one of my go-to gatew The flounder melt has become one of my go-to gateway recipes for getting my kids to eat more fish. #AD It checks the boxes for easing kids into something new. It starts with a food they already love (grilled cheese), uses familiar flavors like butter, cheese, and toasty bread, and it’s easy for them to help make.   Little hands can squeeze the lemon, stir the fish salad, and layer on the cheese. I love using @wildalaskasole (aka flounder) because it’s mild, flaky, and bakes in just 5 minutes. If your kid isn’t sure about fish, start with a little fish and more cheese, then slowly add more fish over time. Flounder Melt 
Makes 1 large sandwich (serves 2 kids or 1 adult) Ingredients: * 1 (3.5-ounce) Wild Alaska Sole (also sold as flounder) fillet, thawed * Squeeze of fresh lemon juice * 1/8 tsp Old Bay seasoning * 1 Tbsp finely diced celery * 2 tsp finely diced sweet white onion (optional) * 1 tsp finely chopped fresh dill (optional) * 1 tsp mayonnaise * 2 slices sourdough or French bread * 1 1/2 slices cheddar (or other cheese) * Butter, for the pan * Microgreens or arugula, for serving (optional) Directions: 1. Preheat the oven to 400°F. Season the fish with lemon juice and Old Bay. Place on sheet pan covered in parchment paper or foil.  2. Bake for 5 minutes, until cooked through and it flakes easily with a fork. 3. In a bowl, mix the flaked fish, celery, onion and dill (if using), and mayo. 4. Spread the fish salad on one slice of bread, top with cheese, and add the second slice. 5. Melt a pat of butter in a pan over medium-low heat. Grill the sandwich for 2 to 3 minutes per side, until the bread is golden and the cheese is melted. 6. Add greens if using, slice, and serve. Tips for introducing to picky eaters:
 ✔ Have them help you make it
 ✔ Start with less fish and more cheese
 ✔ Serve it with a favorite food like fruit or chips
 ✔ Eat it with them! Save this for the next time you need an easy lunch or dinner.  And for more tips on feeding fish to picky kids, head to wildalaskasole.org (link in bio). #WildAlaskaSole #AskforAlaska #pickyeatingtips #kidfriendlyrecipes
If you want to prevent being a short order cook — If you want to prevent being a short order cook — or take a huge step towards cooking one meal for your whole family, you have to start holding boundaries. It’s one of the hardest things for most parents when it comes to feeding your kids because you just want them to eat something and stop the meltdowns (so you end up making whatever you know they like or what they ask for). And yet, being able to hold a boundary around what you’re making is absolutely essential if you want to change how meals go in your home. This doesn’t mean being a drill sergeant sand saying “eat this or go hungry.” We want to be considerate without catering by making sure there’s something you know they’ll eat at the table. These 3 simple phrases have helped me and the dozens of parents I’ve helped to end picky eating while raising kids with a healthy relationship to all foods: 1️⃣ “Mac ’n cheese is not on the menu right now. We can have it for dinner on Friday.” [It’s important to let them know when you plan to serve it again.] 2️⃣ This is what’s for dinner. You don’t have to eat, but you do have to come sit with us at the table. 3️⃣ What would make this better? And then offer 2-3 choices you feel good about (a dipping sauce, a fun fork, a sprinkle of cinnamon, sprinkle of cheese, crushed chips for a topping or crackers for scooping are a few ideas). It can also help for many kids here to give them a choice of something like picking out the plate or fork, choosing their seat, choosing between two fruits that you’ll serve on the side, or having them pick out a serving spoon. If this is something you’d like more support on, I share more tips and strategies for feeding kids, ending picky eating, and raising kids with a healthy relationship to all foods in my Nourished Kids Confident Mom newsletter. Comment or DM me “nourished” to sign up.
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