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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Free Live Workshop: The Food Freedom Formula.

Ready to finally feel in control around food—even with Oreos, Cheez-its, and Ben & Jerry’s in the house? Click to register.

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…

    Read More Lemony Farro and Shaved Asparagus Salad with FetaContinue

  • 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…

    Read More Crispy Truffle Parmesan Brussels SproutsContinue

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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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Explore more about ditching diets and becoming an intuitive eater
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Intuitive eating isn’t intuitive for most people. Intuitive eating isn’t intuitive for most people.And if you’re expecting it to be — after decades of dieting or even just living in diet culture and collecting rules that live rent free in your head and drive so many of your food decisions without even realizing it — then you’re probably going to feel like intuitive eating can’t work for you or that you’ve failed at it.This is why I wish more women knew these 7 things before trying it on their own.It’s also why I’ve developed a step-by-step proven process called The UNDIET Method to you eat in a way that helps you feel good in your body and mind.This includes:U: Uncovering and unlearning food rules and beliefs that are causing you to overeating, feel guilty, and struggle to trust yourself around food.N: Nurture a connection with your body’s hunger and fullness cues, and learn to enjoy your favorite foods without overdoing it.D: Discover eating patterns that help you feel your best, eliminate cravings, increase energy, and support longterm health.I: Implement systems and habits to help you actually stick to the eating patterns that support your bodyE: Enhance your emotional coping skills to end emotionally eatingT: Transform your body image so you can find peace with your body and build true body confidenceIn my 1-1 VIP coaching program, we’ll walk through these steps together, holding your hand every step of the way so you never feel like you’re failing, and you know exactly what to do when things don’t go as planned.If you’re ready to quiet the food noise, trust yourself to stop when you’re full, and nourish your body to support your health — DM me ‘Ready’ to learn more and see if it’s a good fit for you.2 spots available for March!
What I would have said to the man in the pasta ais What I would have said to the man in the pasta aisle (who was definitely looking for me to validate his fear of carbs and I definitely was not going to):Carbs are energy. Pasta isn’t a reward. Exercise isn’t a punishment for something you ate.And the more you tell yourself you have to earn it? The more power it holds over you.You don’t need to deserve your dinner. You’re allowed to eat pasta — and actually enjoy it. 🍝(Also would have loved to tell him to keep his diet culture thoughts to himself and not say that BS in front of my kid 🙄)
Kids are always paying attention. Not just to what Kids are always paying attention. Not just to what we say about the food, but how we act around it. What we eat, what we don’t eat.The pause to check in with ourselves before taking seconds.The comment about being too full for dessert or the comment about wishing we could have some.How we build our plate.The way we prioritize nourishment (or not).Always skipping dessert or bread…or going crazy for it when it’s available.Our kids questions and behaviors are often just little mirrors, gently showing us how far we’ve come…and maybe where we still have the opportunity to work on our own relationship to food.When parents ask me how to raise kids who eat healthy, don’t obsess over sweets, and trust their bodies, I always explore the parents’ relationship to food, too.You don’t have to get every moment perfectly right (I can promise, you won’t).And it’s never too late to shift the tone in your home no matter how young or old your kids are.Small changes in how we eat and talk about food can help our kids grow up with the things those of us who grew up in the 80’s and 90’s never had: neutrality and self-trust with food.And if you notice there’s still work to do for you, that’s ok!Becoming more aware is the first step. 🤍
The freedom to eat pasta on a random Tuesday witho The freedom to eat pasta on a random Tuesday without guilt isn’t just about the pasta.⏰It’s the time and energy saved because you can heat up leftovers instead of making something you don’t even want from scratch.🧠It’s the mental energy saved from calculating how you’ll “fit it in” later or make up for it at dinner.😋It’s the deep satisfaction of eating something filling and comforting… which, ironically, is what actually helps you stop picking at snacks all afternoon.Because when you’re connected to what your body and mind need, you feel more satisfied.
And when you feel satisfied, you feel more in control around food.
And that’s how body trust starts.But let’s be clear: eating pasta without guilt is NOT the same as “F-it, I don’t care about nutrition.”I know pasta alone won’t keep me full, and I’ll experience that energy high and crash.So I balance it in a way that actually feels good in my body:
🍝 Pasta
🫘 Protein (meatballs, beans, chicken sausage, shrimp, etc.)
🥦 Some veggies (usually mixed right into the sauce).This combo was: pasta, tomato sauce, chicken sausage, chickpeas, sautéed mushrooms, and spinachNow it’s satisfying and balanced. Comforting and nourishing.This is what food freedom really looks like — not just absence of rules, but actually knowing your body well enough to give it what it needs and enjoying your pasta while you’re at it 💁‍♀️✨
How to stop fighting the constant urge to raid the How to stop fighting the constant urge to raid the chocolate chip stash 👇1. Nourishing your body with enough food, balanced meals, and consistency 2. Getting your brain on board by getting out of the good/bad mindset around food 3. Ending the shame cycle by shifting towards curiosity (so you can actually get to the root of why you’re raiding the chocolate chip stash) 4. Identifying any emotional triggers and learning how to cope with them productively (aka without chocolate).And that’s when the pantry raids stop and you can move on with your life. 💙
It’s amazing how easy things can feel once you lea It’s amazing how easy things can feel once you learn how to support your body instead of fighting it.I know it feels like you need to be more strict, control harder, get the sweets out of your life.And when that stops working, it feels like it’s your fault. Like there’s something wrong with you.Your uncontrollable sweet tooth isn’t a character flaw.It’s very likely a signal from your body that it needs more nourishment.This is exactly why the first thing I do with every client is make sure she’s eating enough for her body, with the right combo of foods, and at the intervals her body needs.Food freedom isn’t complicated when you understand how your body works.
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