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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…

    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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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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Calling all cottage cheese lovers! This high prote Calling all cottage cheese lovers! This high protein buffalo chicken cottage cheese dip is perfect for a mid-afternoon snack between meetings or as part of a snack plate meal for lunch (aka #girldinner) I use my favorite @good_culture full fat cottage cheese and you can make it as mild or spicy as you like. Comment ‘buffalo’ for the link to the recipe. #cottagecheeserecipe #cottagecheese #highproteinsnack
The biggest risk I ran with this decision? Them as The biggest risk I ran with this decision? Them asking for different meals and it becoming a sibling rivalry over who wins tonight. Luckily someone was looking over me today and when my younger one asked for tacos, his brother said “yesssss tacos!” Phew 😅 But really, I just want to remind you that it’s OK to be flexible when feeding kids. And while there are certain guidelines, tools, and strategies I recommend following, there’s so much nuance within each of them. And sometimes you just have to break the “rules” a bit for your sanity. When working with clients, we decide what works for you and your family….just like I decide what works for mine. And we leave what doesn’t fit. Want support with getting your picky eater to eat more variety so you feel confident they’re getting everything they need to thrive and you can stop being a short-order cook? That’s what I help you do. DM me ‘KIDS’ to learn more. #feedingkids #raisinghealthykids #raisinghealthyeaters #raisingintuitiveeaters #pickyeating
You want better for her. You want her to have a b You want better for her. You want her to have a better relationship with food, with her body and with her self-confidence that you wish you had growing up. But you’re starting to see signs that feel a little too familiar. Maybe it was something that she said about herself. Or maybe it came from someone else. Either way, there’s this tug in your gut telling you that you need to find a way to help her so she doesn’t end up where you did. I can help. Together we can create a plan to make sure she has what she needs to build a positive relationship with food that she can carry through the rest of her life. It all starts with us jumping on a call. DM me KIDS and let’s chat about how we can help her, together. #nutritionforteens #bodyimage #foodfreedom #dietitian
Be honest… Did you just roll your eyes a little? Be honest… Did you just roll your eyes a little? 🙄 Or maybe you felt that "must be nice" twinge of resentment? Because you know that there’s no world where you can go through the day without thinking about food. You've just always been "the person who thinks about food too much”. And no amount of coaching is going to change that. I get why you'd feel that way. But I need you to know that the food noise you’ve been trying to push through for years, has nothing to do with willpower. Willpower implies the problem is you. That you're weak or undisciplined. But food noise doesn't come from inside you. It's built by everything around you: diet culture, the language we grow up hearing about "good" and "bad" foods, childhood experiences with scarcity or control around meals, years of points and calories turning eating into math instead of nourishment. And no amount of willpower can quiet it. "Through working with Sarah over the last year, I have come a long way in reducing my anxiety around food, learning to appreciate what my body is capable of, and reframing thoughts that trigger self-criticism... [Sarah's] teachings, coupled with her compassion and support, have allowed me to feel a sense of freedom from diet culture that I didn't think was possible." Didn't think was possible. Sound familiar? She didn’t think this was possible for her, but after working together, she told me she had found chocolate that had been in her pantry (for months) that she had completely forgotten about. If 25+ years of food noise can quiet down for her, it can for you too. I’ll help you finally understand why the noise is there so you can turn it down for good. DM me INFO and let's talk about what your after could look like. #foodnoise #intuitiveeating #foodfreedom #dietitian
Curiosity > judgement. Every time. When our kid Curiosity > judgement. Every time. When our kid sneaks sweets, the instinct is to panic, control harder, or assume something’s “wrong” with them. But the sneaking is almost never about the sugar. It’s about how sweets feel in your home (to your kid). Scarce? Shameful? Forbidden? And if you have multiple kids, you know that every kid needs a little something different. When we swap judgement for curiosity, we stop reacting to the behavior and start understanding what’s underneath it. And that’s where the real change happens, like it did for my client A, whose daughter went from sneaking sweets to leaving ice cream in her bowl on vacation. Your kid isn’t addicted to sugar. They’re not a bad kid. You didn’t mess them up. You likely just need to shift how you handle sweets, and I can help you do that in a way that feels comfortable to you while also supporting your kid. DM me “Nourished” to learn more.
Parents of picky eaters are exhausted. You’re ma Parents of picky eaters are exhausted. You’re making separate meals, negotiating for them to take just one little bite, and laying awake at night wondering if they’re getting enough nutrients. But as a registered dietitian (and mom of two) I have helped dozens of picky eaters expand their ‘safe food’ list, and helped moms be able to just cook one meal for the whole family. All while making meal time less stressful for everyone sitting at the table. The secret to how I help families do this? It’s almost never about the food itself. It's about what's happening around the food and the pressure parents are unintentionally putting on their kids to eat. There are a bunch of small changes you can start making tonight that will make a bigger difference than anything you could swap, hide, or add to the plate. Swipe through to find your kid's go-to meal and see what I mean. And if you want more practical tips like this sent straight to your inbox, comment or DM me NOURISHED and I'll add you to my Nourished Kids, Confident Moms newsletter. The next one is going out this week and includes more strategies that actually work for even the pickiest of eaters (even yours). #intuitiveeating #mealsforkids #pickyeaters #feedingtoddlers #nutritionforkids
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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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