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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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  • 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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  • Crispy Truffle Parmesan Brussels Sprouts

    Crispy Truffle Parmesan Brussels Sprouts

    Inspired by truffle Parmesan fries, this is the dish for Brussels sprouts lovers and naysayers alike (I promise!).        I have to admit that for the longest time, I really disliked Brussels sprouts.  I remember when they became the “it” vegetable and started showing up on what seemed like every restaurant menu prepared…

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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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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
Quick, go make this for lunch while the tomatoes a Quick, go make this for lunch while the tomatoes and cukes are at their peak! This is delicious as a meal prep lunch if you work in an office since there’s no lettuce….it holds up with dressing overnight! The cucumbers and onion even get a little pickled which is 👌 IMO. Tips: 🥗Use any protein you have — here I used @fishwife smoked trout in red chimichurri and chickpeas but anything you have works— chicken, turkey, canned tuna, canned salmon, chicken salad, steak, any beans, hard boiled eggs, even cottage cheese. 🌿 for herbs use basil, dill, and/or chives. 🧂 flaky sea salt or @maldonsalt is ideal here 🥑 you can swap avocado for the cheese 🥒 sometimes I also add leftover grilled veggies, like eggplant or zucchini, or corn shaved off the cob 🫙 use flavorful olive oil like @californiaoliveranch and I love rose wine vinegar from @denigris1889usa. Drop a 🍅 if you’re going to make this! #lunchinspo #summerrecipes #healthylunchideas
If you've tried intuitive eating before and it did If you've tried intuitive eating before and it didn't work, it's not because it can't work for you. It's because most of us were never taught the most important step that comes before "eat what you want." What I've found with people who try to DYI intuitive eating is that they missed the important steps of the process. Like figuring out what actually keeps you satisfied, building systems that make feeding yourself easy on your busiest days, and then working your way back to the foods that used to feel like triggers. Once your body actually trusts that it's going to be fed, it stops shouting at you throughout the day and taking up way too much brain space. I walk you through exactly how we build that foundation in my free mini podcast series 'Quiet the Food Noise'. Comment FOOD NOISE for your link to listen and learn how to make intuitive eating work for you. #intuitiveeating #foodfreedom #foodnoise
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
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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
  • Blog
  • Recipes
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