Skip to content
Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
  • About
  • Work with SarahExpand
    • 1:1 Nutrition Counseling for Women
    • The UNDIET Method Program
    • Parent Coaching for Kids 2-10
  • In the Media
  • Blog
  • Recipes
Book a Free Call
  • FAQs

Listen to my Quiet the Food Noise Podcast Series. 6 episodes | 6-8 min each | totally free

Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
Book a free call
  • 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…

    Read More Healthy Oat Flour Muffins 5 WaysContinue

  • 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. …

    Read More The Best Healthy Beach Snacks According to a Dietitian and MomContinue

  • 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…

    Read More The Best Maple Pecan Granola (low sugar recipe)Continue

  • 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…

    Read More High Protein Cherry Vanilla SmoothieContinue

  • 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,…

    Read More Refreshing Strawberry Basil Lemonade SmoothieContinue

  • 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…

    Read More Wild Blueberry, Peach, and Zucchini SmoothieContinue

  • 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…

    Read More Creamy White Bean Hummus with Toasted Walnuts (Vegan)Continue

  • 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…

    Read More Chocolate Peanut Butter Cup Energy BallsContinue

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
  • Blog
  • Contact
  • FAQs
  • Work with Sarah

If you find yourself replaying everything you’ve f If you find yourself replaying everything you’ve fed your picky eater as a baby or blaming yourself for your child’s food preferences, this one’s for you. A client told me she felt so guilty watching her 18-month-old nephew eat the most exotic of foods. She kept thinking she should have fed her 8 yo son more variety, and maybe then he wouldn’t be so picky now. The thing is, she fed her daughter the same way as him and she will eat almost anything at 6. Same parents, same kitchen, and two very different eaters. And my 7 yo ate salmon, beets, steak, and raw Brussels sprouts as a baby and young toddler. Around age 3 1/2, he suddenly wanted only buttered noodles and pizza. Offering variety early can help (and I always encourage it), but it doesn’t guarantee anything. What matters much more is what you do when they do become picky. If you’re finding yourself: * Cooking separate meals so your kid will eat something * Offering only the foods you know they’ll eat * Not offering new foods because you’re tired of the waste * Nightly power struggles over “just one bite” We’ve all done these things. And none of it makes you a bad parent. But it definitely isn’t helping your picky eater, and could be making things worse. Because picky eating actually is rarely just about the food, and real progress starts with understanding why your kid became picky. Comment or DM me “KIDS” if you’re ready to stop bribing and negotiating at the table and work towards cooking one meal for the whole family. #pickyeatersolution #pickyeaters #pickyeating #feedingkids #feedingkidshealthy
Sleep might be the most underrated way to deal wit Sleep might be the most underrated way to deal with cravings. (AD) When you don’t get enough sleep, your body asks for energy in other ways — by increasing your hunger hormone ghrelin, decreasing leptin, which tells you that you’re full, and increasing cravings for carbs and sugar.  And how well you sleep starts well before bedtime! Things I swear by:   🌤️ A morning walk outside for stress management, movement, and to support my circadian rhythm  🍵 Switching to caffeine-free drinks after 11am. Now that the weather is cool, I love @nowfoodsofficial Better Off Red rooibos tea with a little Manuka Honey. It’s warm, cozy, and satisfies my afternoon sweet tooth.

 📵 Do Not Disturb at night and ideally no screens for the last hour before bed  👓 Blue light blocking glasses when I do need to be on a screen (tell me you’re in your 40’s without telling me you’re in your 40’s). No elaborate nighttime routine necessary. Just a few simple habits that will definitely help you sleep better. Grab my favorite tea and manuka honey at nowfoods.com and save 20% on your entire order with the code SARAH20, good through 11/30/26. #NOWwellness #NOWpartner
You promised yourself you wouldn’t become a short You promised yourself you wouldn’t become a short order cook. But somewhere along the way you started making a second meal just so your kid would eat something. Now you’re making multiple meals every night. I get it. It’s easy to end up here without realizing it, and it can feel impossible to get out. You’ve tried mixing new foods with favorites, making food fun, bribing with dessert or TV. Maybe they finally take a bite, spit it out, and say “yuck.” Or it ends in a standoff at the table. Deep breaths, mama. I got you. Here’s what to do instead: 1️⃣ Get to the real reason they’re picky. A few common ones: * Anxiety around new things * Texture or sensory challenges * A need for control * Too much pressure at the table * Snacking all day, so they’re not hungry at meals * Knowing their preferred food will show up eventually Once you understand why they’re picky, you can address that instead of trying random tips. 2️⃣ Play the long game. Think weeks or months, not tonight. Focusing too much on tonight’s dinner leads to pressure and panic decisions that aren’t helping. 3️⃣ Make one small shift at your next meal, like: * One meal for all kids (include something they all eat) and no catering to requests for something else mid-meal (if they don’t eat, we create a plan for that!) * Timing snacks so kids come to meals hungry, but not hangry * Serving dinner without talking about the food at all or asking them to eat * You decide what’s for dinner instead of asking them (choose something that they reliably eat) Do your one thing consistently for a week. Then we build from there. Ready to make one meal for your whole family? Comment or DM me “KIDS” to learn more about how I can support you. #feedingkids #pickyeaterapproved #pickyeaters #pickyeating
I spend my days convincing women that it’s not onl I spend my days convincing women that it’s not only OK to eat carbs, it’s actually the thing you need to do to take back control around food. And yes, sometimes I still skipped the bun. I was craving something cool and crunchy and recently saw a lettuce wrap sandwich that looked so good. Truth is, I don’t love hamburger buns anyway, so the bun doesn’t add much for me. On a warm day like yesterday, a crisp iceberg lettuce wrap is so much more satisfying to me. But this wasn’t about going low carb. My body needs carbs, and I know I’ll stay full longer and feel more satisfied when I include them. So I added leftover farro salad, which contains fiber-rich carbs that balance blood sugar and keep me full, and some grapes for extra produce (and more carb). Last night I had the same burger with baked fries and sautéed spinach. Intuitive eating doesn’t mean you always have to eat the bun, the bread, or the cookie. It means: * Making choices that help you feel your best * Knowing how to fuel your body so you’re not raiding the pantry later * Knowing what actually satisfies you and what doesn’t * Trusting yourself around all foods This is how you stop dieting, take care of your body, and stop thinking about food all the time. Follow @busy.mom.nutrition for a realistic approach to intuitive eating that supports your health too. It’s not just about eating the pizza, donuts, and bread. In fact, that’s just a very small part of it. #foodnoise #carbsarelife #carbsaregood #intuitiveeatingofficial #intuitiveeatingjourney
One of my favorite ways to help my kids (and mysel One of my favorite ways to help my kids (and myself) eat more veggies is to add them to meals they already love. This isn’t about sneaking them in. My kids know they’re there. It’s a bridge to help them learn that they can like these veggies and they might like them in lots of other forms, too. A few other easy places to add veggies: 🌮 Finely chopped bell peppers, mushrooms, or onions in taco meat
🥕 Shredded zucchini or carrots in muffins or meatballs
🍅 Grated carrots, zucchini, or chopped spinach in pasta sauce
🧀 Peas, broccoli, or butternut squash in mac and cheese
🍳 Spinach or peppers in scrambled eggs, egg muffins, or quesadillas
🥤 A handful of spinach or zucchini in smoothies If your kid would refuse to eat the entire meal the minute they see a trace off a bell pepper, don’t stress (and there’s nothing wrong with your kid) That’s just a sign that we have some more work to do on addressing the real root of their picky eating first (and this tip isn’t going to fix that!). Save these ideas for later and share with a fellow mom who could use these tips too! #raisingintuitiveeaters #pickyeatingtips #feedingkids #feedingmyfamily
Most women I work with are shocked when I tell the Most women I work with are shocked when I tell them that breakfast plays a big role in their afternoon cravings and their nighttime chocolate raids. And most of them aren’t eating enough food at breakfast, especially enough protein and fiber. This early fall bowl is on repeat right now: 🥣 @greenmountaincreamery Greek yogurt
🍎 Homemade vanilla cinnamon applesauce (could use jarred)
🥄 A big scoop of vanilla-honey kefir chia pudding (see last week’s reel for the recipe)
🍏 Chopped apple
🌰 Chopped walnuts I get protein from the yogurt and kefir, fiber from the chia, apple, and applesauce, and healthy fat from the chia and walnuts. This combo slows digestion and keeps blood sugar steadier through the morning, which is key to curbing cravings. It also tastes really good and is the perfect texture combo of creamy and crunchy all together. Satisfaction is the other missing piece to keeping cravings and mindless or emotional eating at bay. A breakfast I actually enjoy and that fills me up, is a big part of what keeps me out of the pantry at 3pm. Save this one for your next busy morning and follow @busy.mom.nutrition if you want to eliminate cravings and overeating without diets or giving up your favorite foods. #cravingssatisfied #intuitiveeatingofficial #foodnoise #sugarcravings
Follow on Instagram

Copyright © 2026 · Sarah Gold Nutrition, LLC · Terms · Privacy Policy · Disclaimer

Scroll to top
  • 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
Search