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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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  • Healthy Oat Flour Muffins 5 Ways

    Healthy Oat Flour Muffins 5 Ways

    These oat flour muffins have become a go-to for busy mornings for me and my kids. I love that they’re so flexible, meaning you can use the same base recipe and make a different flavor each week (or even multiple flavors per batch), meeting everyone’s preferences. My kids love them, and I feel great knowing…

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  • beach and beach bag with name of blog on overlay

    The Best Healthy Beach Snacks According to a Dietitian and Mom

    As a dietitian and mom of 2, healthy snacks are always on my mind—both for me and my kids! Not only does it seem like my kids ask for snacks 24-7, but I also know that I need snacks between meals to keep my blood sugar stable, my energy consistent, and my cravings at bay. …

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  • maple pecan granola in glass jars, one tipped over with granola spilling out

    The Best Maple Pecan Granola (low sugar recipe)

    Move over store-bought granola. This low sugar maple pecan granola recipe is filled with super-foods and is equal parts healthy and satisfying and taste so good it will quickly become your go-to yogurt topper.  Granola is one of those foods that make me cringe a little when I put in my grocery cart because any…

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  • 2 cherry vanilla smoothies on marble background

    High Protein Cherry Vanilla Smoothie

    Reminiscent of a cherry milkshake, this cherry vanilla smoothie will satisfy your afternoon sweet tooth but can double as a light and easy breakfast on busy mornings. This smoothie. It’s like a a cherry milkshake. Actually, I might even go as far as to say that the flavors resemble Ben & Jerrys cherry garcia ice…

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  • lemonade smoothie in a glass with strawberries, basil, and lemon on a marble slab

    Refreshing Strawberry Basil Lemonade Smoothie

    A refreshing drink for a summer afternoon, this strawberry basil lemonade smoothie can be enjoyed in so many ways — as a smoothie, a mocktail, a cocktail (just add the booze), or even as popsicles! We’re on a major smoothie kick this summer. As I mentioned in my post about the blueberry peach zucchini smoothie,…

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  • 2 blueberry peach smoothies on round trivet with hemp seeds in spoon, and zuchhini and peach slices

    Wild Blueberry, Peach, and Zucchini Smoothie

    This blueberry, peach, and zucchini smoothie features some of the best of summer produce in a glass. Light, refreshing, and full of antioxidants and omega-3’s, it’s the perfect afternoon snack on a hot summer’s day or complement to your yogurt bowl or toast at breakfast. Smoothies have become a daily ritual in our house this…

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  • Creamy White Bean Hummus with Toasted Walnuts (Vegan)

    Creamy White Bean Hummus with Toasted Walnuts (Vegan)

    This white bean hummus pairs creamy cannellini beans with toasted California walnuts and thyme for a twist on the traditional. Serve with crudités, pita, or crusty bread for an easy and satisfying snack or appetizer. Disclosure: This recipe is in partnership with California Walnuts. All thoughts and opinions are my own. Are you more of…

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  • Chocolate Peanut Butter Cup Energy Balls

    Chocolate Peanut Butter Cup Energy Balls

    Made with only 4 ingredients and filled with antioxidants, healthy fat, and energy-boosting carbohydrates, these chocolate peanut butter energy balls are perfect for a quick pre-workout snack, as an afternoon pick-me-up, or even as a post-workout recovery bite.  Chocolate and peanut butter: Is there any better combination? If there were ever two flavors meant for…

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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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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
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.
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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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