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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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  • overhead shot of bean salad with lemons and juicer on white towel

    Easy Bean Salad with Castelvetrano Olives and Herbs

    This easy bean salad is one of those salads you can keep in the fridge for days and use it in multiple ways. Packed with flavor from the olives and and herbs, complemented by a bright lemony dressing, it will liven up any plate this summer.

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  • grilled shishito peppers on white serving tray with bowl of sea salt and grey napkin

    Easy Restaurant-Style Grilled Shishito Peppers

    Make this trendy and oh-so-easy restaurant appetizer at home. Eating grilled shishito peppers is a bit like playing Russian roulette; they are mostly mild and slightly sweet, but every once in a while you bite into a fiery hot one! If you haven’t had shishito peppers before, they are a small, wrinkly bright green Japanese…

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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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  • Shaved Kale and Brussels Sprout Salad with Lemon-Tahini Dressing

    Shaved Kale and Brussels Sprout Salad with Lemon-Tahini Dressing

    In need of some greens for your holiday table? This is your answer. It’s simple, fresh, and can be made a day or two ahead of time, making it the perfect complement to an indulgent, celebratory meal. Yum In planning our Thanksgiving menu, there was some talk about Brussels sprouts. It started with a fruitless…

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  • Fall Herb Roasted Delicata Squash

    Fall Herb Roasted Delicata Squash

    A quick and easy side dish that fills your house with the aromas of fall. The array of herbs bring a savory and rustic flavor to an otherwise sweet vegetable. Serve with roast chicken or baked salmon for a satisfying fall meal. Yum Delicata squash has become my favorite winter squash for a few reasons….

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  • Roasted Chioggia Beet and Gorgonzola Salad

    Roasted Chioggia Beet and Gorgonzola Salad

    This simple fall salad features chioggia beets, a beautiful candy stripe beet, that is both sweet and earthy. The beets are paired with spicy arugula and creamy goronzola for a well balanced salad that is anything but ordinary. As the weather cools and the colors outside shift from bright green to beautiful oranges and reds,…

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  • wood bowl filled with the noodle salad and dressing being poured from white jar into salad

    Summer Kelp Noodle Salad with Ginger Peanut Dressing

    This kelp noodle salad with ginger peanut dressing is the perfect cold noodle dish for a hot summer night. Enjoy as a side or top with grilled salmon or tofu for a one bowl meal. Today I bring to you a special post from my fabulous summer intern Sophia. Sophia is a future dietitian with…

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  • cucumber and heirloom tomato salad in brown ceramic bowl on white background

    Summer Cucumber and Heirloom Tomato Salad

    This cucumber and heirloom tomato salad represents the best of late summer. It’s simple. It’s delicious. And it’s incredibly fresh. What more could you ask for on a hot summer’s day? Ever since my first garden tomato turned red a few weeks ago, we’ve been eating this salad on repeat. And by that I mean…

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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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Everywhere you turn, you’re being told to eat mo Everywhere you turn, you’re being told to eat more protein and cut the carbs.So you do.And every day you tell yourself, “I got this.” And you’re so good…Until 4pm when you’re tired and hungry (and about to start the third shift — aka parenting at night…which we all know how exhausting that is) and can’t say no to the m&ms or the crackers or the brownies you made over the weekend.Even though you promised yourself you’d be better today.This is exactly what happened to my client — until I taught her how to eat for her unique body instead of following all the generic protein-obsessed advice online.Because protein is important…but not at the expense of carbs and fat.If you’ve been trying to do everything “right” and still feel out of control with food, it’s not your fault. You probably just need a plan that actually works for your body.
If you think about food all the time, you may feel If you think about food all the time, you may feel like that’s just a normal way to live.It’s not.But you also don’t need a medication to quiet it.That constant mental chatter around food—thinking about what you should eat, shouldn’t eat, whether you’re really hungry, or why you can’t stop snacking—isn’t a character flaw.It’s a totally normal response to years of dieting, restricting, tracking, and trying to tightly control your body.If you battle food noise daily, I want you to know: there is a way to quiet it all.And while I’m not anti these GLP-1s (I work with clients who use them for a variety of reasons), I don’t believe they’re the solution to food noise.I get that an injection may feel easier.But the truth is—if you need an injection to quiet your food thoughts, then you’ll need to stay on it for the rest of your life to keep them quiet (and we don’t even know if it helps long-term).

That’s a lifelong investment in something that doesn’t actually fix the root of the problem.Healing your relationship to food?

That’s a whole lot less expensive—and a whole lot more sustainable.

And yes, it actually works.For the long haul.Ready for life on the other side of food obsession? Let’s chat. DM me ‘food noise’ to learn more about how I can support you and if it’s a good fit to work together.
Everyone talks about the freedom of eating the don Everyone talks about the freedom of eating the donuts and fries…but you know what no one talks about enough?The freedom you feel when you forget about the ice cream in the freezer or the Cheez-its in the pantry.✨This happened to my client recently. Comment or DM me ‘show me’ to watch a 5-mintue video where I share how she got there.✨If you’ve never forgotten about junk food in your house, I know that you’re probably thinking…that could NEVER be me.You marvel at those people who can keep the bowl of m&ms on the counter without eating it all immediately. It’s so foreign.That’s exactly how it was for my client, S.Every time she bought a box of Cheez-its, she’d promise herself she’d just eat a few. But inevitably she’d get halfway through the box.And she’d either finish it (even though she was full and felt sick) because she had to get it out of the house.Or she’d throw the box away (in the garage) because she couldn’t trust herself to not go back and eat the rest.A few weeks ago she told me she found an open box in her pantry that was still 1/4 full and she hadn’t eaten them in 2 weeks.She didn’t hide them. She just didn’t want them. And then forgot about them.This wasn’t a fluke. It’s the norm for her now.Want to learn more about how she got there? I recorded a 5-minute video spilling all the deets on what we did to help her achieve the kind of food freedom.Comment or DM ‘show me’ and I’ll send it right over (it’s free and you don’t have to enter your email or anything to watch it).
Why did no one tell us motherhood came with a full Why did no one tell us motherhood came with a full-time food management job?

You’re the meal planner, grocery shopper, snack packer, and cook — for kids who change their minds about what they like daily.Meanwhile, you’re also constantly running another mental checklist:

Did that meal have enough protein? Enough fiber?
Should I eat less today to make up for the takeout last night?
How do I save calories for dinner out this weekend?No wonder you’re exhausted.But food doesn’t have to feel this heavy.I help moms eliminate the mental load around food — no more tracking, overthinking, or second-guessing every meal.✨Just food that helps you feel your best.
✨Choices that support your health and your sanity.
✨And way less noise in your brain.What’s even better?
When food feels easier for you, it gets easier for your kids, too. You’re showing them what it looks like to have a calm, confident relationship with food — one that’s nourishing, flexible, and free from guilt.And when you heal your relationship to food, you realize you don’t have to stress quite as much about every bite of food your kids do or don’t eat. 💕Ready for that kind of freedom?DM me MENTAL LOAD and let’s chat about how to make food feel simple again
When she stopped trying to control her eating and When she stopped trying to control her eating and learned how to work with her body, she finally found real control.The fix wasn’t discovering more willpower
It wasn’t tighter control
It wasn’t giving up her favorite foods or using those portion control containers that kept her feeling safe.💕It was eating enough for HER body
🍳It was nourishing her body with the right balance of protein, carbs, and fat
🤔It was unlearning all of those diet rules that kept her questioning every bite of foodAnd now she doesn’t panic when her teenagers bring home chips and candy.When her husband orders pizzaOr when she goes out to eat with friends and the portions are double what she’s serve herself.If you’re ready for that kind of control…and ultimately freedom, I currently have 3 open spots in my highly personalized 1-1 coaching program. DM me ‘UNDIET’ to see if it’s a good fit.
People are often shocked to hear that I let my kid People are often shocked to hear that I let my kids eat dessert every night.But as a registered dietitian, I can tell you—it’s not because I don’t care what they eat.

It’s because I do.Nightly dessert has helped normalize sweets in our home.And when dessert isn’t a big deal, kids don’t treat it like it’s the most exciting part of the day.

They can stop when they’re full AND satisfied.

They can enjoy a cookie and get excited about fresh fruit or veggies.But here’s the truth:
It’s really hard to raise kids who trust themselves around sweets if you don’t.If you still feel guilt, shame, or that “all or nothing” panic around sugar...

If part of you still wants to hide the treats or only allow them on weekends...

That’s totally understandable. It’s how most of us were taught to think about sweets.

It’s just a sign that you need to work on your own relationship with food.Helping your kids build a healthy relationship with food starts with healing your own.Let’s break the restrict-binge-guilt sugar cycle—for you and for them.That’s exactly what I help my clients do.DM me “UNDIET” if you want to learn more about working together.
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