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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 watch.

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
Book a free call
  • wood bowl filled with the noodle salad and dressing being poured from white jar into salad

    Summer Kelp Noodle Salad with Ginger Peanut Dressing

    This kelp noodle salad with ginger peanut dressing is the perfect cold noodle dish for a hot summer night. Enjoy as a side or top with grilled salmon or tofu for a one bowl meal. Today I bring to you a special post from my fabulous summer intern Sophia. Sophia is a future dietitian with…

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  • cucumber and heirloom tomato salad in brown ceramic bowl on white background

    Summer Cucumber and Heirloom Tomato Salad

    This cucumber and heirloom tomato salad represents the best of late summer. It’s simple. It’s delicious. And it’s incredibly fresh. What more could you ask for on a hot summer’s day? Ever since my first garden tomato turned red a few weeks ago, we’ve been eating this salad on repeat. And by that I mean…

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  • Blueberry Peach Crumble Bars

    Blueberry Peach Crumble Bars

    Celebrate summer with these blueberry-peach crumble bars. Packed with fruit, chia seeds, oats, whole wheat flour, and not a lot of added sugar, they are perfect for an anytime dessert or even an afternoon snack when you’re craving a little something sweet.  How is it August already? Why is it that summer just flies by,…

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  • The Easiest Grilled Peaches with Honey Ricotta

    The Easiest Grilled Peaches with Honey Ricotta

    Summer peaches steal the show in this super simple dessert of grilled peaches with honey ricotta. Caramelized peaches paired with a lightly whipped lemon-honey ricotta are sure to satisfy your sweet-tooth.  Is there anything better than a perfectly juicy summer peach? Ok maybe all of the other summer fruit that I’ve been hoarding like it’s…

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  • Vegan Grilled Ratatouille with Summer Vegetables

    Vegan Grilled Ratatouille with Summer Vegetables

    This vegan grilled ratatouille celebrates all there is to love about summer produce. Lightly grilled, and topped with herbs, it’s fresh and full of flavor.

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  • grilled eggplant caprese with arugula on wood cutting board

    Grilled Eggplant Caprese + 5 Ways to Upgrade Your Sandwich

    Juicy tomatoes, creamy fresh mozzarella, spicy arugula, fresh basil, and meaty grilled eggplant — this grilled eggplant caprese sandwich packs more veggies and flavor into every bite.  Where are my fellow sandwich lovers? I LOVE a good sandwich. Especially in the summer, sitting on our porch or at the beach. But I’m not talking a…

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  • Grapefruit Mint Kombucha Mocktail

    Grapefruit Mint Kombucha Mocktail

    A bright and refreshing mocktail is the perfect summer drink for sipping by the pool or while whipping up a quick weeknight dinner.  Yum This post is inspired by this month’s Recipe Redux, the first and only recipe challenge founded by registered dietitians, The Recipe ReDux aims to inspire the food lover in every healthy…

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  • Smoky Chicken Tacos with Citrus Slaw and Creamy Guacamole (Slow Cooker)

    Smoky Chicken Tacos with Citrus Slaw and Creamy Guacamole (Slow Cooker)

    These slow cooker smoky chicken tacos are your answer to a busy weeknight! Packed with good-for-you ingredients and bursting with flavor, they will keep the whole family happy. Pair with a creamy guacamole and crunch citrus slaw for a party with every bite. Where are my taco Tuesday fans? Ok, tacos any night of the…

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  • Cedar Plank Grilled Salmon with Yogurt Sauce

    Cedar Plank Grilled Salmon with Yogurt Sauce

    Grilling with cedar planks imparts a slightly smoky flavor on the salmon, which pairs perfectly with a cool, creamy cucumber and dill yogurt sauces. This grilled salmon with yogurt sauce is a simple way to elevate your dinner to restaurant quality!  This post contains affiliate links. Thanks for supporting Sarah Gold Nutrition. Grilling season is…

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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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One of the easiest fixes to cravings?Eating enou One of the easiest fixes to cravings?Eating enough and eating enough carbs.Carbs are energy. Your brain runs on carbs.And when it doesn’t get enough, it fights back….with cravings.That’s why when you’re running on protein shakes, egg whites, and salads with chicken all day…you end up arm deep in the bag of pretzels…or M&Ms…or jar of Nutella at 3pm (or after the kids are in bed).It’s also why distraction techniques like painting your nails, going for a walk, or getting foods out of the house never work long-term.It’s time to stop fighting your cravings and start eliminating them by fueling your body and learning how to honor hunger and fullness.Carbs aren’t the enemy. They are part of the answer to feeling in control.Want to learn how much carbs you need to eat to eliminate cravings? That’s one of the many things you’ll learn in my brand new program:From Cravings to Control in 30.In 30 days you’re going to learn to eat to honor hunger and fullness….and ELIMINATE your cravings and emotional eating.Join this week and save 50% for my Black Friday sale.DM me Black Friday for details and to see if it’s a good fit for you.
My client B loved to bake but only allowed herself My client B loved to bake but only allowed herself to if it was a special occasion or she was stressed.The problem was…anytime the baked half the cookie dough would be gone before it even made it into the oven.One cookie turned into 6.She’d go to bed feeling awful — physically and emotionally.And then spend the next 4 days making up for it (after trashing the cookies or giving them away because she wouldn’t trust herself to keep them in the house).Just 3 weeks after we started working together, she shared with me that she baked cookies with her daughter — just because.She didn’t stuff her face with the dough. She didn’t stress eat 6 of them.She had 1 and then stopped. And then they sat on the counter. She ate another one 2 days later.That’s it.She didn’t suddenly develop more willpower or self-control.She learned how to work with her body instead of constantly fight it by: ✅ eating enough instead of cutting and counting calories ✅ learning her hunger and fullness cues ✅ incorporating satisfaction (instead of restriction) into her mealsThese are the same exact steps that I’ve used to help hundreds of women around the world eliminate cravings, emotional eating, and overeating.Lauren who drove 3 hours with a plate full of freshly baked cookies in the passenger seat — and she only ate one.Kelly who couldn’t ever pass the m&m bowl in her office without grabbing some— and now she rarely does.And Christine who found stale gummies in her pantry because she literally forgot about them.And I’m bringing this no-fail formula to a 30-day program this January: From Cravings to Control in 30.Pre-sale opens next week during our Black Friday Sale with an insane discount (50% off…bringing it to under $100 🤯) and incredible bonus support with me that starts in December.Spots are limited.Want first access? DM me Black Friday.
You want to count macros? You do you. But let’s no You want to count macros? You do you. But let’s not pretend that macro counting gets you food freedom.It increases food noise and obsession.It’s rules disguised as flexibility.If you’re still thinking about grams, carb allowances, and what fits in— that’s not freedom, that’s mental gymnastics.Honestly, sounds like food prison to me.So let’s call a spade a spade.Macro counting is a diet.Food freedom is anti-diet. It’s the freedom you experience when you let go of dieting and find peace with food.All foods. Not just those that fit your macros.💙
The most important pillar of nutrition is eating e The most important pillar of nutrition is eating enough.It doesn’t matter what you’re eating if you’re not able to give your body the energy it needs to survive. Forget thriving.The fact that people are celebrating food dyes and seed oils being removed from food (none of which moves the needle on health one bit), while 20 million kids (and more adults) won’t be able to meet the most basic nutritional need in just two days just has me 😡🤔🤯Make it make sense.If you’re looking for ways to support those in need, consider donating to @nokidhungry (and local chapters) or @feedingamerica. That’s where I’m channeling my anger and hopeless feelings.
You deserve a life where you can just live. Free f You deserve a life where you can just live. Free from obsessing about protein or carb counts.Free from mental calculations about how you can fit your halloween candy into your calorie budget.Free from guilt about the chocolate you just ate.Imagine what it would be like to just eat. To eat foods you enjoy and stop when you’re full.To feel hungry and know exactly what to eat to feel good in your body — and actually want to eat that.To enjoy a slice of pumpkin pie with your family and not feel the dread of how you will need to make up for it…or worse, feel like it opens floodgates to eating even more.If you’ve struggled with food for most of your life, I know this feels like a fantasy.It’s not. It can be your reality in as little as 3 months.Christine didn’t think food freedom was possible for her, but she took a chance. And now she’s traveling to Italy with her kids, eating pasta guilt-free, and living her best life.She’s no longer fearful of birthdays and holidays because she knows she can stop when she’s full.And she’s nourishing her body without even thinking about it.This can be your reality too.2 days left to join The UNDIET Method for $200 off + bonus 1-1 messaging support (you’re secret weapon to feel in control for the holidays, weekend getaways, or when life gets stressful and you want to turn to food).Comment or DM me ‘UNDIET’ to learn more.PS. This program is HSA/FSA eligible.
She didn’t find some magical amount of willpower. She didn’t find some magical amount of willpower. I didn’t tell her to cut her portions or to follow a meal plan.She shifted her mindset and learned how to actually work with her body — not against it. 
That’s what we do inside The UNDIET Method.Imagine what it would be like to be passing on dessert and stopping when full…in as little as one week!?…to see the bowl of leftover Halloween candy and not feel a pull to eat it all?!And to show up to Thanksgiving without having to save up calories or do your turkey burn workout to “earn” the meal you’re about to eat.95% of my clients also see a significant reduction cravings in cravings, emotional eating, and overeating within 4-6 weeks. But it can be even sooner than that.The UNDIET Method is created to get you results that last. And quickly.When you join The UNDIET Method, it’s your last investment because you change how you eat and your relationship to food for good.Join by Friday October 31st and save $200 plus get 1 week of 1-1 messaging support(Payment plans available and HSA/FSA eligible) — DM me if you have questions.Comment or DM me ‘UNDIET’ and I’ll send you the link.
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