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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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  • Apple Pie Overnight Oats

    Apple Pie Overnight Oats

    Yum These healthy overnight oats are the perfect on-the-go breakfast for busy mornings when you need something quick and filling. The flavors of apple pie make it feel like a true indulgence — what could be better? Late September and October are some of my favorites weeks of the year. The weather in New England…

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  • Blueberry Peach Crumble Bars

    Blueberry Peach Crumble Bars

    Celebrate summer with these blueberry-peach crumble bars. Packed with fruit, chia seeds, oats, whole wheat flour, and not a lot of added sugar, they are perfect for an anytime dessert or even an afternoon snack when you’re craving a little something sweet.    How is it August already? Why is it that summer just flies…

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  • The Easiest Grilled Peaches with Honey Ricotta

    The Easiest Grilled Peaches with Honey Ricotta

    Summer peaches steal the show in this super simple dessert of grilled peaches with honey ricotta. Caramelized peaches paired with a lightly whipped lemon-honey ricotta are sure to satisfy your sweet-tooth.  Is there anything better than a perfectly juicy summer peach? Ok maybe all of the other summer fruit that I’ve been hoarding like it’s…

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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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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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Breakfast on school mornings just got a whole lot Breakfast on school mornings just got a whole lot easier (and more nutritious) for you and your kids. #AD Comment ‘OAT FLOUR’ for the full recipe + 5 more flavors for your weekly rotation. Made with nutritious ingredients, including @nowfoodsofficial oat flour and chia seeds plus Greek yogurt and avocado oil, and sweetened juuuuust enough for my kids to keep coming back for 2nds or 3rds, without a big blood sugar spike for any of us, these oat flour muffins are a breakfast you can feel great about feeding the whole family.  They’re perfect for weekend meal prep and freeze well if you want to store for later.  But honestly, they will get eaten so quickly, you might even want to make a double batch so you have enough for the whole week.  Grab the ingredients at nowfoods.com and save 20% on your entire order with the code SARAH20, good through 11/30/26. #NOWwellness #nowpartner
Sitting down to dinner shouldn’t feel like preppin Sitting down to dinner shouldn’t feel like prepping for battle. But if you’re spending your meals begging your kids to “just try one bite” and tracking every vegetable that goes in (or doesn’t)... then you already know how exhausting meals can be. Here’s what I wish more parents knew if they wanted to stop butting heads with their 6-year old every night: Your job was never to get your kid to eat. It’s to offer the food. What they do with it is up to them. That one small change in how you think about your role, when it comes to food, is what turns the dinner table from a nightly power struggle into a place your family actually wants to be. No more short-order cooking. No more meltdowns over trying their broccoli. Just food on the table, and trust being built one meal at a time. Inside Nourished Kids, Confident Moms, we build out exactly what this would look like for your family. I give you the scripts, the strategy, and the support to make peaceful meals your new normal. Comment KIDS below and I’ll send you the details. #pickyeater #toddlermealideas #nourishedkids
With the right approach, you’re only weeks or a fe With the right approach, you’re only weeks or a few short months away from making one meal for the whole family that everyone willingly eats without any bribes, negotiations, or whining. It all starts with HOW you approach food at meals and snacks. Not cutting the food into fun shapes. Not bribing them with dessert. Not forcing them to try just one bite. And it’s not just about continuing to offer the food. We have to create a supportive environment and introduce foods in a way that makes kids want to eat them. If you’re ready for that, comment or DM me KIDS to learn more about how I can support you. I just opened up 5 spots for parents to work with me this fall. Let’s chat to see if it’s a good fit.
So many of the moms I work with think their food n So many of the moms I work with think their food noise is a willpower problem. Like if they could just be more disciplined then they’d finally be able to stop thinking about snacks and stop standing in front of the pantry at 9pm. But when we sit and look at their daily routines, I realize that most of them don’t have systems built in to help them keep their bodies fueled through out the day. She skipped breakfast because she was trying to reply to work emails, instead of eating. She packed lunch for everyone but herself. She had nothing on hand between practice and pickup and dinner. And by the time she gets back home, at the end of the day, she’s reaching for the bag of chips because her body is craving carbs and sugar (aka energy). The fix for this isn’t more restriction or better discipline. It’s simply removing the roadblocks that are keeping you from eating more of what your body needs, in the first place. That’s why so much of the work I do with clients involves creating small, boring, unglamorous systems to make fueling her body easier. Want to finally stop overeating and obsessing over what’s in your pantry? Comment INFO to learn more about how I can help. #foodfreedom #intuitiveeating #foodnoise
What a week ⛰️chasing my kids up mountains 🌻wande What a week ⛰️chasing my kids up mountains 🌻wandering through gardens and mountainside wildflowers 🚤 swimming and boating in the gorges and lakes 🧑‍🍳 cooking with my fav little sous chef learned to make a mean appetizer plate 🫖 learning to make pottery (it’s so hard!) 🍫 ice cream and s’mores by the campfire 🥪picnics any chance we got 🍷 celebrating 10 years of marriage with a gift we’ve been “aging” since our wedding ❤️ 🍅 so many delicious meals shared with family Just to name a few of my fav moments. Holding on to summer for as long as possible.
Picture this... Dinner's on the table. You got Picture this... Dinner's on the table. You got home from work and prepared just one meal. Everyone sits down to eat and there is no "well what if I made you a quesadilla instead," or bargaining over three more bites of chicken. Your kid looks at their plate, eats what they want, and that's it. That's what Division of Responsibility actually looks like in practice. You decide what's served and they decide how much of it they eat. Now I can't take credit for this strategy. This is an evidence-based approach that's been around for decades. And while it sounds almost too simple, it's the piece most of us skip when we're exhausted and just want someone to eat something. The catch is, every time we cave and make Option C, we're actually making the next meal harder. So hold your role. Because that's what leads to everyone eating the same meal, you and your partner are actually sitting down with them, and eventually you get to enjoy your meals as a family. Maybe for the first time ever. Is this what you want dinner time to look like for your family? Comment NOURISHED and I'll send tips and strategies to help your picky eater eat more (without a battle). #mealsforkids #raisinghealthykids #pickyeaters
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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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