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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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  • stack of pancakes on gray plate with blueberries, strawberries in background

    Fluffy High Protein Pancakes without Protein Powder

    These high protein, high fiber pancakes are for pancakes lovers who don’t love that mid-morning sugar-crash. Filled with whole foods and very little sugar, they’ll satisfy your pancake craving while keeping you full and energized all morning. If you’re a sweet breakfast lover, these are going to be your new go-to pancake. While most high…

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  • maple pecan granola in glass jars, one tipped over with granola spilling out

    The Best Maple Pecan Granola (low sugar recipe)

    Move over store-bought granola. This low sugar maple pecan granola recipe is filled with super-foods and is equal parts healthy and satisfying and taste so good it will quickly become your go-to yogurt topper.  Granola is one of those foods that make me cringe a little when I put in my grocery cart because any…

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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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  • 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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  • 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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  • Roasted Cauliflower Steaks with Citrus-Herb Dressing

    Roasted Cauliflower Steaks with Citrus-Herb Dressing

    A nod to the merging of winter and spring, this roasted cauliflower is a hearty yet bright side dish that pairs perfectly with a piece of grilled fish or roasted chicken.       I’m not much of a meal planner. On my best weeks, I pick out a recipe or two over the weekend…

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  • Easy 5-ingredient Cranberry Applesauce

    Easy 5-ingredient Cranberry Applesauce

    This cranberry applesauce is a great addition to any holiday table. It’s delicious on latkes and a great side for other holiday celebrations. It’s low in sugar and full of antioxidants and vitamin C, making any leftovers a great addition to your yogurt or oatmeal as well. Yum I know we’re well past apple picking…

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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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Exhausted by making lunches? Me too. Here’s some o Exhausted by making lunches? Me too. Here’s some of the things that I’ve been making my (almost 5) 7 year old this summer. Easy, quick, balanced and kids happily eat. I make lunch in 5-10 minutes the night before so mornings go more smoothly. And I do it while we clean up from dinner so once the kitchen is cleaned, I’m done. You’ll notice a lot of repeat items— that’s because I know my kids will eat these things I don’t have the mental energy to get overly creative with lunch. We can still ensure variety and balance without making things complicated! Also always packed in our fav @lunchbots containers. Chicken salad Mango + plum Crackers for one kid, tortilla chips for the other. Dried mango or figs Peppers for my younger son (7 yo doesn’t like many raw veggies so we skipped that today) *For my kids, sending new foods at lunch is no longer a good strategy. But when we were younger, it often helped them learn to like new foods because they were often more likely to try new things in that social situation. Now it’s a guarantee for food waste. So I don’t bother sending veggies I know he won’t eat.* This must’ve been a Friday when I’m scrounging for for what to send😂 Kid 1: pepperoni, olives, strawberries @badabeansnacks @solelyfruit gummies Kid 1 got lunch at camp Kid 2: @good_culture cottage cheese, sourdough crackers for scooping, dried fig, carrots, and hummus, white nectarine Kid 1: sliced turkey from @costco, Russian dressing (in the orange containe), @theskinnypop, olives, cherries Kid 2: peanut butter and jelly on @onemightymill bread, blackberries, cherries, baby carrots, @bouldercanyon chips Kid 1 got lunch at camp Kid 2: leftover chicken, black, bean, cheese, quesadilla, guacamole to dip, pineapple & grapes, @annieshomegrown bunnies @jooliesdates Kid 1: turkey and cheese on @onemightymill bread, black beans, dried mango, pretzels, strawberries & grapes Kid 2: turkey, @bluediamond nut thins, black beans, strawberries & grapes, dried mango Kid 1: lunch at camp Kid 2: chicken salad with sourdough crackers for scooping, peppersand hummus, pineapple Must’ve been another Friday 🤪 Kid 1: @applegate turkey, pepperoni, @zesprikiwifru
The mindset shift that will change everything (for The mindset shift that will change everything (for you and your kid): Your job is never to get your kid to eat vegetables. The moment it becomes your job to make them eat it, they are more likely to resist it. That’s just human nature. Instead, your job is to build the environment that empowers them to want to try the foods and learn to like the foods. It feels backwards, because it often means doing less in the moment. But we can also use tools and strategies to help your kid try (and actually like) new foods, faster. If you feel stuck in a “just one bite” battle with your kid, that’s a sign we need to shift your approach and get to the root of why they’re eating fewer foods or resisting trying anything new. That’s exactly what I’ll help you do. Comment or DM me “KIDS” to learn more.
Cookouts are tough. If you struggle with food noi Cookouts are tough. If you struggle with food noise, then you know how hard it can be to present at events where your brain can only focus on the buffet table. You spend more time negotiating with yourself on what you can have, are constantly doing mental math on how much you’re allowed, and struggle to focus on the conversations with others because all your brain can think is: FOOD! The good news is that this can get easier. You can learn how to turn all of that chatter off and enjoy going to BBQs, parties and special events without worrying about what you’ll put on your plate. Comment FOOD NOISE for a link to my private podcast training where we breakdown the steps you need to take to mute it for good. #inuitiveeating #foodfreedom #foodnoise
Comment ‘snacks’ for 15 more snack plate ideas for Comment ‘snacks’ for 15 more snack plate ideas for moms & kids. A few additional tips: 🧁 The silicone liners are optional, but they let each kid grab their own cup for foods that aren’t shared — like their own cherries, dips, and chicken salad. Plus they keep things separate, which is helpful for picky eaters! 🥨 If your kid is obsessed with packaged snacks, adding in one or two alongside other whole foods can be helpful to normalize. We often add chips, goldfish, pretzels, or even m&ms for a fun food alongside the meal. My kids eats plenty of packaged snacks at camp, so I skipped those today. 🍴Use toothpicks or mini tongs for more fun eating and grabbing the food.
“Can we have ice cream?!” You want to say yes. P “Can we have ice cream?!” You want to say yes. Popsicles and ice cream cones are a normal part of summer. But whenever you say yes, you find yourself worrying about the sugar, their weight, their habits. On the flip side, whenever you say no, you start to worry that you're making sweets into some forbidden thing that they'll obsess over even more. It feels like a lose-lose situation. Until I step in to help. "Sarah helped us see that the way we were serving and talking about food actually made the problem worse. She helped us relax our approach around mealtimes... Within weeks, our oldest left a few bites of ice cream in her bowl. More importantly though, I feel so much more at peace at meals, and I know my daughters can feel that too." Before working together Amy was worried about her two kids. They were hyper-focused on desserts (all the time!) and she was concerned they’d have issues with body image and weight. Together, we were able to create a better game plan for how she approached meals and sweets that helped everyone. If you need help figuring out your kid’s sweets fixation and get a real plan for mealtimes (and pool days) then DM me KIDS to learn more about my Nourished Kids Confident Mom coaching program. #intuitiveeating #nutritionforkids #pickyeating #kidsfood
How many summers have you waited on? 🌞 To put the How many summers have you waited on? 🌞 To put the swimsuit on. Go on the hike. Take a bike ride you haven’t taken in years. Or just enjoy a scoop of ice cream (without any guilt!). I know you keep telling yourself that you’ll do all of this when you lose the weight and stay on track with your diet. The problem is that this was never really just about food. It’s about all of the things you’ve been putting off or saying no to, even though you really (really!) want to say yes. Liz felt the same way before working together. “Before working with Sarah I always said ‘I will be able to do that when I lose x amount of pounds, but I should never try now.’ I’m now so empowered that I started hiking in national parks, doing group exercise classes (not in the back row!) and had the courage to ride a bike for the first time in 20 years! I may not be the smallest size I have ever been, but my life is certainly more full than I ever imagined.” You don’t have to wait for “when”. If you’re ready to stop putting your life on hold, DM me INFO and I’ll help you figure out the path to food freedom. #intuitiveeating #foodnoise #nutritionforwomen #foodfreedom #antidiet
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