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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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  • 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…

    Read More Shrimp and quinoa power bowl with miso-ginger dressingContinue

  • 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 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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Comment or DM me ‘FOOD NOISE’ to for a private pod Comment or DM me ‘FOOD NOISE’ to for a private podcast series to end cravings, overeating, and food obsession without diets or meds.These are the 3 things I WOULD do, but you know what I wouldn’t do?Just eat the brownie hoping it will get better.Because if you don’t address these things, you can tell yourself you’re not dieting and not restricting, but there’s a good chance your body and brain still feel deprived.And that’s why you can’t just eat one brownie and move on.The steps I share in in this podcast series are the exact steps that helped:→ Shana keep Cheez-its in her pantry for weeks instead of hours → Lindsay go from bingeing on any dessert that was in her house to keeping cake on the counter for 4 days and only eating 1 slice. → Jeanne be able to keep leftover Easter candy on her counter without even thinking about it. → Victoria go from thinking about food ALL DAY LONG to only thinking about it when it was meal time (and it was no longer a mental negotiation…just “it’s time to eat”)These are women who never thought it was possible to live with foods like ice cream and chips in the house without obsessively thinking about them.And they no longer take up any mental space.You deserve that, too.Comment or DM me ‘food noise’ and I’ll send over the link to listen.
It’s normal for her appetite to be bigger than you It’s normal for her appetite to be bigger than yours sometimes (or maybe all the time!).It’s normal for her to need to eat more than an adult sometimes — often right before a growth spurt or puberty.And kids are really good at eating when hungry and stopping when full.Until we intervene.I know it can feel uncomfortable to watch your child eat more than you think they need.But remember this: you’re not in her body and don’t know how much she needs.If you want your daughter to grow up being able to self-regulate around all foods — to eat when she’s hungry, stop when she’s full, and respect her body by taking care of it, one of the most important things you can do right now is to trust her.Let her eat until she’s full and satisfied without question.
Back in my calorie counting days, eating on vacati Back in my calorie counting days, eating on vacation was always the tug-of-war between eating all the ‘unhealthy’ food that I wouldn’t eat at home regularly…and ordering things I thought I should…while wishing I was eating something else.I’d always come home feeling terrible and needing a total reset with food.Now, vacation eating actually looks quite similar to home. And takes up very little brain space.Because if I want pizza or pasta or ice cream at home, I’ll eat it.But (and this may be totally surprising to you), I don’t want it nearly as much as I used to when it was “off limits.”Intuitive eating isn’t just eating whatever you want without intention.To me, it’s eating food thats satisfying and helps me feel my best….while also eating with flexibility and enjoying foods like ice cream without guilt or fear that I’ll never stop.If you’re trying to eat intuitively and you’re finding yourself only eating the foods you once avoided while dieting…that’s not intuitive eating.That’s rebellion eating. And it doesn’t lead to feeling in control or trusting yourself around food.When you learn to truly trust yourself around food, you get to enjoy food on vacation, but it’s no longer the center of everything…and you get to actually fully enjoy vacation for what it is.If you’re ready for your summer vacation to look more like this, and less like a planned b1nge, I’d love to help you get there.I have 2 spots open for 1-1 coaching starting in May. DM me ‘info’ to learn more and see if it’s a good fit.
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!!
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