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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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  • overhead shot of the bake in a round baking dish plus a slice of the cottage cheese egg bake

    High Protein Cottage Cheese Egg Bake

    This cottage cheese egg bake packs 23 grams of protein per serving and can be made ahead for the week, making busy mornings just a little bit easier. Whether you’re looking for a make-ahead breakfast that actually keeps you full, a healthy and satisfying brunch dish, or a breakfast-for dinner idea, this cottage cheese egg…

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  • 5 Minute Healthy Cottage Cheese Buffalo Chicken Dip

    5 Minute Healthy Cottage Cheese Buffalo Chicken Dip

    This easy, healthy cottage cheese buffalo chicken dip packs in 17 grams (g) of protein per serving for a snack-sized portion or 34g if you eat it for lunch. Unlike traditional buffalo chicken dips, which are served hot and tend to be high in calories and fat, this is a cold version that comes together…

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

    15 Easy and Healthy Snack Plate Meal 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….

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  • 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…

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  • 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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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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My non-negotiables when it comes to taking care of My non-negotiables when it comes to taking care of my body as a dietitian and busy working mom of 2 active boys ↓ #AD 1. Start my day with a balanced breakfast of protein, fiber- rich carbs, healthy fat, and produce within 60-90 minutes of waking up.  This gives me consistent energy for my morning, eliminates afternoon cravings, and keeps the nighttime pantry raids at bay.  2. Daily movement, which includes strength training 2-3x/week.  Movement has always been important for my mental health, feeling good in my body, and for energy. But now that I’m solidly in my 40’s, I’m thinking a lot about maintaining (and even increasing) muscle mass to protect my bones and to be able to stay active for decades.  3. Daily @nowfoodsofficial creatine to support workout performance and recovery as well as to maintain muscle mass* I love to add it to a mid-morning smoothie along with frozen fruit, Greek yogurt, spinach, and @nowfoodsofficial chia seeds (for a fiber and omega-3 boost). If I’m not having a smoothie, I’ll mix it in another drink, oatmeal, overnight oats, or yogurt.  4. Daily @nowfoodsofficial vitamin D for bone health*.  Before starting to supplement, my vitamin D labs were consistently low because it’s hard to get enough year-round from the sun when you live in the Boston area.  5. In the evening, @nowfoodsofficial magnesium glycinate since it’s also a nutrient that can be hard to get enough of through food.  These are things that really move the needle in my health and how I feel, and can easily fit into my day.  What are your health and wellness non-negotiables? Get 20% off your order at nowfoods.com with my code SARAH20, good through 11/30/26. #NOWPartner  #NOWWellness
I told my client to start eating a Reese's every d I told my client to start eating a Reese's every day at lunch. She was stuck comparing herself to her husband, who could grab a handful of candy from the pantry and just move on with his day. She couldn't understand why he wasn't fixated on it or why he wasn't finishing the bag once the kids were in bed, like she would. On our call, it finally clicked for her. Reese's were never forbidden to him, so his brain never had a reason to fixate on them. This is the part most people miss about "trigger foods": forbidding yourself from certain foods give them power over you. The second your brain decides something is off-limits, it becomes the thing you think about at 9pm, the thing you're either "being good" by avoiding or "failing" by eating. Your willpower has nothing to do with it. So instead of teaching her to resist Reese's, we made it more accessible. And she threw one in her lunchbox, everyday, without any rules around it. Eventually her brain began to look at Reeses' differently. But (to be clear) this only worked because she'd already spent weeks making sure her body was fueled and her cravings weren't running the show. If certain foods feel like they own you the second they're in the house, my podcast series Quiet the Food Noise is made for you. It's six short trainings to help you quiet the food noise, without giving up a single thing you love. Comment FOOD NOISE for a link to listen.
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
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  • About
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    • 1:1 Nutrition Counseling for Women
    • The UNDIET Method Program
    • Parent Coaching for Kids 2-10
  • In the Media
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