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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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  • grilled eggplant caprese with arugula on wood cutting board

    Grilled Eggplant Caprese + 5 Ways to Upgrade Your Sandwich

    Juicy tomatoes, creamy fresh mozzarella, spicy arugula, fresh basil, and meaty grilled eggplant — this grilled eggplant caprese sandwich packs more veggies and flavor into every bite.  Where are my fellow sandwich lovers? I LOVE a good sandwich. Especially in the summer, sitting on our porch or at the beach. But I’m not talking a…

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  • Grapefruit Mint Kombucha Mocktail

    Grapefruit Mint Kombucha Mocktail

    A bright and refreshing mocktail is the perfect summer drink for sipping by the pool or while whipping up a quick weeknight dinner.  Yum This post is inspired by this month’s Recipe Redux, the first and only recipe challenge founded by registered dietitians, The Recipe ReDux aims to inspire the food lover in every healthy…

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  • Smoky Chicken Tacos with Citrus Slaw and Creamy Guacamole (Slow Cooker)

    Smoky Chicken Tacos with Citrus Slaw and Creamy Guacamole (Slow Cooker)

    These slow cooker smoky chicken tacos are your answer to a busy weeknight! Packed with good-for-you ingredients and bursting with flavor, they will keep the whole family happy. Pair with a creamy guacamole and crunch citrus slaw for a party with every bite. Where are my taco Tuesday fans? Ok, tacos any night of the…

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  • Cedar Plank Grilled Salmon with Yogurt Sauce

    Cedar Plank Grilled Salmon with Yogurt Sauce

    Grilling with cedar planks imparts a slightly smoky flavor on the salmon, which pairs perfectly with a cool, creamy cucumber and dill yogurt sauces. This grilled salmon with yogurt sauce is a simple way to elevate your dinner to restaurant quality!  This post contains affiliate links. Thanks for supporting Sarah Gold Nutrition. Grilling season is…

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  • Lemony Farro and Shaved Asparagus Salad with Feta

    Lemony Farro and Shaved Asparagus Salad with Feta

    Just a few ingredients pack a ton of flavor into this farro and shaved asparagus salad. Nutty farro paired with crunchy asparagus, and creamy feta tossed with a bright lemony dressing create a light, yet filling side ready complement all things grilled or summer barbecue. This was the first weekend that finally felt like spring…

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  • asparagus and spring onion frittata in black pan with slice taken out on plate

    The Easiest Asparagus and Spring Onion Frittata

    A quick and easy dish, this asparagus and spring onion frittata is equal parts delicious and nutritious. It’s filled with vegetables and herbs that just sing spring and makes a great weekend brunch dish or a quick weeknight breakfast for dinner.  Spring is trying really hard to arrive here in New England. I enjoyed a…

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  • Instant Pot Miso Ginger Udon Noodle Soup

    Instant Pot Miso Ginger Udon Noodle Soup

    This savory comforting broth paired with noodles, vegetables, and tofu makes a perfect one pot meal. Cook it up in the Instant Pot for dinner in 30 minutes or less!    The last thing I needed in my kitchen was another gadget. But, curiosity (and a little FOMO) got the best of me, and when…

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  • Slow Cooker Chicken and Vegetable Coconut Curry

    Slow Cooker Chicken and Vegetable Coconut Curry

    This bold, spicy, and creamy Thai-style curry gives take out a run for its money. This sauce is THE definition of umami. Packed with flavor from cooking for hours in the slow cooker and filled with nutrients, it’s a comforting and filling dish ready to satisfy your Thai food cravings.  When I go out for…

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  • Whole Wheat Greek Yogurt Banana Bread with Chocolate Chips

    Whole Wheat Greek Yogurt Banana Bread with Chocolate Chips

    Made with whole grains and Greek yogurt, this is the perfect anytime banana bread. Grab for a quick breakfast or enjoy as an afternoon snack; it’s a filling, delicious bread you can feel great about eating.  Of all the quick breads out there, banana is by far my favorite. But it’s always felt like a…

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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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I know it feels like it’s your job to convince you I know it feels like it’s your job to convince your kid — or make them — to try new foods (or old foods they used to like).But actually, that’s not your job at all. Your job as a parent is to offer it and create an environment where they feel safe and ready to try new things.Oftentimes parents miss 3 key things that make all the difference — even if you’re trying to play it cool.I recorded a 5- minute video where I walk you through the 3 things most parents miss — but are essential to helping your kid be ready to try new foods.Comment or DM me ‘ice cream’ and I’ll send it over to you.#raisingintuitiveeaters #feedingkids #healthykidfood #pickyeaters #pickyeating
It’s easy to look at a moment like this and think It’s easy to look at a moment like this and think it’s about dessert….and panic.But it’s not.It’s about whether a child feels confident listening to their body… or learns to override it.Many of us were raised with some version of 👉 “finish your plate before you leave the table”
👉 “you can have dessert if…”
👉 “just a few more bites”And while those things are said with love and good intentions, they teach kids to disconnect from their hunger and fullness cues—and to put external rules above what their body is telling them.So when a kid says, “I’m done, I’m saving room for dessert,” that’s not sugar obsession.That’s body awareness, self-trust, and self-regulation.Skills that will help your kid be normal around sweets for the rest of their life.And if your first instinct is panic (“they didn’t eat enough” / “they just want sugar”), that’s Ok. It’s also diet culture talking.You’re responding from what you were taught.Zoom out and remember this: Your job isn’t to control how much they eat of any food.
 It’s to create an environment where they can learn to eat a variety of foods and trust themselves with all food.And that starts with you.Because the way you feel around food. 
That’s the blueprint they’re picking up on—whether you realize it or not.Want to learn more about how to set your kids up to eat more variety and have a healthy relationship to all foods (and avoid or end sweet obsession)?Comment or DM me ‘ice cream’ and I’ll send you a 6-minute video where I walk you through the 3 things that every parent needs to do to foster this.
She didn’t overhaul her diet. She didn’t cut out m She didn’t overhaul her diet. She didn’t cut out more foods. She didn’t track macros or calories or protein or anything.She learned how to fuel her body.That’s it.For her that meant eating breakfast earlier and adding some fiber-rich carbs to her meals.The result?Leaving leftover pizza untouched and keeping her favorite easter candy in the house without going crazy.Simple shifts in your eating can take you from out of control to calm and confident in a matter of weeks, if not days.
You don’t have to choose between being a short ord You don’t have to choose between being a short order cook and “this is what’s for dinner, eat it or go hungry.”There’s a middle ground that feels better for everyone involved.We all have food preferences — kids and adults. And when you consider them even just a bit, kids are more relaxed and more willing to eat.But when we lean into catering (I know, often done out of pure exhaustion or survival mode. It’s ok!) —making separate meals, avoiding anything they might not like, sticking to the same foods on repeat…Kids get more stuck in their preferences, new foods feel even more “off limits,” and you’re left making multiple dinners and wondering why it’s getting worse.(Not to mention… it’s exhausting.)Being considerate without always catering is what leads to fewer power struggles, more sane mealtimes, and kids who actually become more flexible eaters over time.If you want to help your kids eat more variety and raise them with a healthy relationship to all foods, follow @busy.mom.nutrition for more.Also if you’re local to Medfield, MA and ready to end picky eating in your house, join me for a live workshop From Picky to Balanced on April 9 at 7pm @around_the_plate.$40 per person and Jessy will provide delicious eats! Link in my bio to register. DM me with questions!Spots are limited.
If your kid doesn’t eat dinner but still wants des If your kid doesn’t eat dinner but still wants dessert, it’s likely that one of 3 things are going on:1️⃣ You kid wasn’t that hungry — and they knew dessert was coming so they’re waiting. Does this mean you shouldn’t offer dessert? No, but we might need to look at what other meals and snacks look like during the day so that they’re showing up to dinner hungry.2️⃣ Maybe they didn’t have a safe food on their plate or they didn’t like what was served — this is especially common with picky eaters but can come up with all kids.3️⃣ Sweets are special — either they’re not offered often enough for your kid to feel calm around them or they are talked about as treats (hence they’re more exciting). So they’re focused just on dessert.Withholding desert doesn’t fix these things. Instead we need to zoom out and look at the greater feeding environment — how and when food is served and how we talk about food.I break this all down in a 5-minute mini training, so you can start to shift these things in your home.And then refusing dinner in favor of dessert isn’t a regular thing.DM me or comment ‘ice cream’ and I’ll send it over to you.
Body comparison is so common. But it’s also really Body comparison is so common. But it’s also really unhelpful.We see someone’s body that we admire and our brain instantly fills in the rest of the story — that they must be more confident, happier, more put together, more successful, more disciplined.These are the stories we’ve been told by diet culture. It doesn’t mean they’re true.Bodies are the easiest thing to see. 
They’re also one of the least reliable thing to judge a life by.Someone else’s body can look exactly the way you think you want and still have no correlation to how they feel inside.Save this for when you need a reminder 💜
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