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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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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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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
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
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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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