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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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    • 1:1 Nutrition Counseling for Women
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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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Recipes to Make Healthy Eating Easy

Browse our favorite feel-good recipes that are packed with nutrition and super satisfying flavors

Main Dishes

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  • overhead shot of the bake in a round baking dish plus a slice of the cottage cheese egg bake

    High Protein Cottage Cheese Egg Bake

  • 5 Minute Healthy Cottage Cheese Buffalo Chicken Dip

    5 Minute Healthy Cottage Cheese Buffalo Chicken Dip

  • snack plate with veggies, olives, hummus, chickpeas, with overlay of title

    15 Easy and Healthy Snack Plate Meal Ideas

Breakfast

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  • overhead shot of the bake in a round baking dish plus a slice of the cottage cheese egg bake

    High Protein Cottage Cheese Egg Bake

  • Healthy Oat Flour Muffins 5 Ways

    Healthy Oat Flour Muffins 5 Ways

  • stack of pancakes on gray plate with blueberries, strawberries in background

    Fluffy High Protein Pancakes without Protein Powder

Desserts

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  • dark chocolate chia pudding with raspberries and cream in stemless wine glasses on gray background

    Healthy Dark Chocolate Chia Pudding with Meyer Lemon Yogurt

  • stack of breakfast cookies

    Giant Oatmeal, Banana, Peanut Butter Breakfast Cookies

  • Blueberry Peach Crumble Bars

    Blueberry Peach Crumble Bars

Drinks

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  • 2 cherry vanilla smoothies on marble background

    High Protein Cherry Vanilla Smoothie

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

    Refreshing Strawberry Basil Lemonade Smoothie

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

    Wild Blueberry, Peach, and Zucchini Smoothie

Sides

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  • overhead shot of bean salad with lemons and juicer on white towel

    Easy Bean Salad with Castelvetrano Olives and Herbs

  • grilled shishito peppers on white serving tray with bowl of sea salt and grey napkin

    Easy Restaurant-Style Grilled Shishito Peppers

  • Roasted Cauliflower Steaks with Citrus-Herb Dressing

    Roasted Cauliflower Steaks with Citrus-Herb Dressing

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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
  • 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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