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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 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.

    Read More Easy Bean Salad with Castelvetrano Olives and HerbsContinue

  • 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…

    Read More Easy Restaurant-Style Grilled Shishito PeppersContinue

  • 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…

    Read More Easy 5-ingredient Cranberry ApplesauceContinue

  • 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…

    Read More Shaved Kale and Brussels Sprout Salad with Lemon-Tahini DressingContinue

  • 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….

    Read More Fall Herb Roasted Delicata SquashContinue

  • 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…

    Read More Summer Cucumber and Heirloom Tomato SaladContinue

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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.

READ more about me ⟶
Explore more about ditching diets and becoming an intuitive eater
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Did any of these surprise you? Most of the food Did any of these surprise you? 

Most of the food rules we default to as parents aren't ones we necessarily chose, as much as they're the ones we were given growing up. 

But if you want your kids to have a different relationship with food than a lot of us grew up with, the way there is breaking some of those inherited rules and replacing them with ones that build trust instead of control.

To be clear: it isn't a free-for-all at our house. 

There's still structure and our kids aren't eating cupcakes for breakfast.

But we're modeling a healthy relationship with food ourselves, instead of enforcing rules around it.

Want to help your kids build healthy relationships with food, too?

Subscribe to my Nourished Kids newsletter for more ideas and guidance.

Comment NOURISHED for the link. 

#pickyeaters #feedingkids #mealsforkids #foodrules
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
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  • About
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    • 1:1 Nutrition Counseling for Women
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