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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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  • snack plate with veggies, olives, hummus, chickpeas, with overlay of title

    15 Easy and Healthy Snack Plate Ideas

    As a mom, dietitian, and business owner, I know the importance of finding fast, easy, and healthy snacks and meals that are filling and satisfying. One of my favorite solutions—especially when I’m low on energy, time, and ideas (or didn’t have a chance to meal plan)—is the humble snack plate.  Snack plates are not just…

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  • soba noodle salad in a bowl on gray background with serving spoons in bowl

    Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms

    This Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms is a simple, yet flavorful one bowl meal perfect for a busy weeknight. It can be served warm, room temperature, or cold, making it perfect for meal prep and leftovers make a delicious lunch. If you’re a fan of a one bowl meal (who…

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  • vertical shot of buffalo turkey meatballs in bowl with small yogurt sauce bowl

    Slow Cooker Buffalo Turkey Meatballs with Yogurt Blue Cheese Dip

    These buffalo turkey (or chicken) meatballs bring all of your favorite flavors of wings with a healthier twist. Serve as an appetizer with the yogurt blue cheese dip or put them on top of a bowl or salad for an easy, satisfying lunch or dinner! Buffalo Turkey Meatballs: AKA Healthy Wings We love buffalo wing…

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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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  • slice of casserole topped with avocado slices and dish in background

    Veggie Loaded Breakfast Taco Casserole

    Calling all breakfast taco fans! This breakfast taco casserole is your answer to an easy make ahead breakfast or weeknight dinner that the whole family will love. Plus it’s packed with veggies, so you can feel great about serving it and eating it! Disclosure: I received free samples of Cabot Cheese mentioned in this post….

    Read More Veggie Loaded Breakfast Taco CasseroleContinue

  • 20 Healthy Freezer Meals to Save Time & Energy

    20 Healthy Freezer Meals to Save Time & Energy

    Healthy freezer meals are the essence of cook once, eat multiple times. Make ahead during a meal prep day or just double your batch and freeze half so that you have meals ready to eat when time is tight. Whether you’re cooking for your whole family or just for yourself, there’s a lot to love…

    Read More 20 Healthy Freezer Meals to Save Time & EnergyContinue

  • spoon over jar of sauce dropping with penaut butter

    The Only Ginger Peanut Sauce You Need Plus 5 Ways to Use It

    This is the best, easiest, and most versatile ginger peanut sauce. It’s perfect for anything from stir-fries to power bowls and noodle dishes. This is one of those sauces you are going to use over and over again. I promise. We’ve been making some version of this ginger peanut sauce for years. I mostly use…

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  • overhead shot of meatball platter with dips and veggies on white background

    The Easiest Greek Turkey Meatballs Souvlaki Plate

    This Greek Turkey Meatballs Souvlaki (or Gyro) plate brings the flavors of Greece right to your kitchen. Serve the meatballs with some pita, a few dips, and a couple of cut veggies and you have a delicious, easy meal the whole family will love. Healthy Kitchen Hack: Repurposing Leftovers This recipe is for all of…

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  • overhead shot of greek turkey meatballs with feta cheese in cast iron pan

    Meal Prep Greek Turkey Meatballs

    These Greek Turkey meatballs will quickly become a staple in your weekly meal rotation. They are perfect for a meal prep day or a Sunday afternoon when you have a little extra time to cook. Make a double batch and freeze the leftovers so you have an easy weeknight meal ready to go when time…

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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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