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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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  • 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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The flounder melt has become one of my go-to gatew The flounder melt has become one of my go-to gateway recipes for getting my kids to eat more fish. #AD It checks the boxes for easing kids into something new. It starts with a food they already love (grilled cheese), uses familiar flavors like butter, cheese, and toasty bread, and it’s easy for them to help make.   Little hands can squeeze the lemon, stir the fish salad, and layer on the cheese. I love using @wildalaskasole (aka flounder) because it’s mild, flaky, and bakes in just 5 minutes. If your kid isn’t sure about fish, start with a little fish and more cheese, then slowly add more fish over time. Flounder Melt 
Makes 1 large sandwich (serves 2 kids or 1 adult) Ingredients: * 1 (3.5-ounce) Wild Alaska Sole (also sold as flounder) fillet, thawed * Squeeze of fresh lemon juice * 1/8 tsp Old Bay seasoning * 1 Tbsp finely diced celery * 2 tsp finely diced sweet white onion (optional) * 1 tsp finely chopped fresh dill (optional) * 1 tsp mayonnaise * 2 slices sourdough or French bread * 1 1/2 slices cheddar (or other cheese) * Butter, for the pan * Microgreens or arugula, for serving (optional) Directions: 1. Preheat the oven to 400°F. Season the fish with lemon juice and Old Bay. Place on sheet pan covered in parchment paper or foil.  2. Bake for 5 minutes, until cooked through and it flakes easily with a fork. 3. In a bowl, mix the flaked fish, celery, onion and dill (if using), and mayo. 4. Spread the fish salad on one slice of bread, top with cheese, and add the second slice. 5. Melt a pat of butter in a pan over medium-low heat. Grill the sandwich for 2 to 3 minutes per side, until the bread is golden and the cheese is melted. 6. Add greens if using, slice, and serve. Tips for introducing to picky eaters:
 ✔ Have them help you make it
 ✔ Start with less fish and more cheese
 ✔ Serve it with a favorite food like fruit or chips
 ✔ Eat it with them! Save this for the next time you need an easy lunch or dinner.  And for more tips on feeding fish to picky kids, head to wildalaskasole.org (link in bio). #WildAlaskaSole #AskforAlaska #pickyeatingtips #kidfriendlyrecipes
If you want to prevent being a short order cook — If you want to prevent being a short order cook — or take a huge step towards cooking one meal for your whole family, you have to start holding boundaries. It’s one of the hardest things for most parents when it comes to feeding your kids because you just want them to eat something and stop the meltdowns (so you end up making whatever you know they like or what they ask for). And yet, being able to hold a boundary around what you’re making is absolutely essential if you want to change how meals go in your home. This doesn’t mean being a drill sergeant sand saying “eat this or go hungry.” We want to be considerate without catering by making sure there’s something you know they’ll eat at the table. These 3 simple phrases have helped me and the dozens of parents I’ve helped to end picky eating while raising kids with a healthy relationship to all foods: 1️⃣ “Mac ’n cheese is not on the menu right now. We can have it for dinner on Friday.” [It’s important to let them know when you plan to serve it again.] 2️⃣ This is what’s for dinner. You don’t have to eat, but you do have to come sit with us at the table. 3️⃣ What would make this better? And then offer 2-3 choices you feel good about (a dipping sauce, a fun fork, a sprinkle of cinnamon, sprinkle of cheese, crushed chips for a topping or crackers for scooping are a few ideas). It can also help for many kids here to give them a choice of something like picking out the plate or fork, choosing their seat, choosing between two fruits that you’ll serve on the side, or having them pick out a serving spoon. If this is something you’d like more support on, I share more tips and strategies for feeding kids, ending picky eating, and raising kids with a healthy relationship to all foods in my Nourished Kids Confident Mom newsletter. Comment or DM me “nourished” to sign up.
If you’re rolling your eyes thinking “saying these If you’re rolling your eyes thinking “saying these things would never work for me,” that’s exactly how my clients felt before we started working together. Because they were: - Under fueled (most had no idea, and this was a shock to them) - Stuck in an all-or-nothing mentality (I already messed up by eating a brownie, so might as well keep eating and start over tomorrow) - Disconnected with hunger/fullness so they couldn’t trust themselves around these foods. Once we fixed these things, these phrases became the exact things they needed to say to themselves to finally stop mindlessly overeating sweets and treats. And they use these phrases to this day because sometimes you do need a little reminder to yourself. Inside my mini podcast series “Quiet the Food Noise” I share the exact steps you need to take to finally stop obsessing and feel in control around all foods so you can actually enjoy one brownie when you really want it (or pass when you don’t) and move on with your day. #foodnoise #sugarcravings #mindfuleatingtips #intuitiveeatingdietitian #intuitiveeatingjourney
If you’ve ever thought “my kids would never eat fi If you’ve ever thought “my kids would never eat fish,” this one’s for you. #AD I’ve worked hard to help my boys learn to accept (and even love) fish, because it’s so nutritious, easy to cook, and versatile. Plus, it’s one of my favorite proteins.  And I know getting your kids to eat fish can feel like a total alternate universe. Between picky eating, not knowing how to cook it, and bracing for a dinner nobody touches, it’s no wonder fewer than 8% of kids eat the recommended two servings a week. Here’s what helped us: starting with the right fish.  @wildalaskasole (aka flounder) was one of the first fish my kids learned to eat. It’s mild, has a kid-friendly texture, and pairs well with foods they already love, like butter, pasta, tacos, and quesadillas.   And yes…one of them prefers to dip it in jarred marinara sauce. We still consider this a win!   It also checks a lot of boxes for me as a mom and a dietitian. Flounder is packed with protein, the omega-3s EPA/DHA (which most kids don’t get enough of), B12, and selenium, is low in mercury, and it cooks in minutes on busy weeknights. It’s the perfect first fish for kids. Yes, even your picky eater. You just need a good starting point and a little patience. For the full guide on feeding fish to picky kids, head to wildalaskasole.org (link in bio). And follow @busy.mom.nutrition and @wildalaskasole for kid-friendly flounder recipes coming soon right here.   #WildAlaskaSole #AskforAlaska #pickyeatingtips #feedingkids
A little break in nutrition content for a tribute A little break in nutrition content for a tribute to the best fur baby we could have ever had. The most gentle, loyal, loving 80-lb lap dog. Always by my (and my kids’) side. Never close enough unless on top of me. The best side-kick for my boys. 10 years wasn’t enough, sweet Tucker. We miss you so much, pal 💙
Yes, protein at breakfast can be helpful for kids Yes, protein at breakfast can be helpful for kids and adults. But we’ve developed an obsession with protein, and it’s because a distraction for many parents. Most kids don’t need as much protein as you might think, and they can easily meet their needs even if they skip protein at breakfast. So instead of micromanaging one meal, zoom out and look at what your kid is eating over a day or week. Make sure protein foods they like are available at breakfast, and then let it go. Because pressure almost always backfires. It creates more resistance in the moment and can hurt their relationship with food long term. Now, if you’re worried about your child’s nutrition, I can help. Maybe you’re concerned they’re not eating enough nutritious foods or they’re eating too much of the not-so-nutritious stuff. I’ll assess what they’re eating so you know if your anxiety is actually well founded (and if it is, I’ll give you exactly what we need to do to close nutrient gaps that will work for your kid). But most of the time, we have some breathing room to focus on the strategies that will, over time, help your kid expand variety without pressure, bribing, or power struggles at the breakfast or dinner table. To learn more about working together, comment or DM me “KIDS.” #feedingkids #pickyeating #raisingintuitiveeaters
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  • About
  • Work with Sarah
    • 1:1 Nutrition Counseling for Women
    • The UNDIET Method Program
    • Parent Coaching for Kids 2-10
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