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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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  • white bowls filled with farro, chicken, veggies, dips, greens, on white background

    Weeknight Mediterranean Grain Bowl with Chicken

    This Mediterranean grain bowl is a fast, easy, super satisfying meal that can double as lunch or dinner on a busy week. It’s packed with good-for-you ingredients and is so flexible, it will keep the whole family happy. These bowls were inspired by my love for CAVA. Have you ever been to a CAVA? It’s…

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  • quinoa power bowl with shrim, edamame, cucumber, and red pepper on grey background with blue linen

    Shrimp and quinoa power bowl with miso-ginger dressing

    An easy lunch or dinner, this quinoa power bowl is packed with protein and fiber to keep you energized for hours. It’s simple to make, delicious to eat, and makes great leftovers, so you can cook once and eat all week long. We’ve been on a major grain bowl kick over here. I love any…

    Read More Shrimp and quinoa power bowl with miso-ginger dressingContinue

  • Wheat Berry Caprese Grain Bowl

    Wheat Berry Caprese Grain Bowl

    This wheat berry caprese grain bowl pairs some of your favorite flavors from the traditional Italian caprese salad with grains, beans, and arugula, creating a satisfying lunch or dinner all in one bowl. The ingredients are super flexible, so you can customize to your preferences. Are you living the grain bowl life? If you haven’t…

    Read More Wheat Berry Caprese Grain BowlContinue

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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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.
If 2026 is the year you stop your dieting and star If 2026 is the year you stop your dieting and start taking care of your body and living your fullest life again, I wait to support you.For 1-1 VIP UNDIET Method coaching, DM me ‘VIP coaching’ to see if it’s a mutually good fit.For UNDIET Method self-paced, DM me ‘UNDIET Method’ to learn moreFor Nourished Kids, Confident Mom 1-1 coaching, DM me ‘nourished kids’ to learn more and see if it’s a good fit.Or book a free call at the link in my bio to chat about the best option for you.Insurance may cover up to 60% of your investment.
This is one of the most common mistakes I see wome This is one of the most common mistakes I see women make who overeat at restaurants, on vacations, at parties, at work dinners 👇Saving up calories for the big night/weekend/event.Almost every diet out there promotes this, too. WW, calorie counting, macro counting…save up to fit your calorie budget.And this advice is exactly why you overeat. When you save up calories, it backfires1️⃣ You show up ravenous, so as soon as you start eating, it feels impossible to stop (this is biology, not a willpower problem). 2️⃣ By telling yourself you need to save up for the “big” meal, you’ve already decided you’re going to overeat. This is a self-fulfilling prophecy. There is no chance of not overeating.That’s why I teach my clients to: ✅Nourish their body consistently throughout the day instead of saving up calories/points — this sets your body up to be in control.✅ Rewire those automatic thought patterns from I always overeat so I need to save up → I am someone who can be in control. Your beliefs and thoughts are what get your brain on board.These 2 simple shifts are exactly how my client went from overeating anytime she was at a restaurant to stopping when full without packing up half her meal before she started eating.You don’t need more willpower. You need to learn how to support your body and brain.If you’re tired of swinging to between being good and falling off the wagon, I have 3 spots open for 1-1 coaching right now.Start in the next 2 weeks and you’ll be feeling in control around food in time for spring break.
What if, instead of fighting your body, you focuse What if, instead of fighting your body, you focused on caring for it?What if you chose to nourish it, listen to it, rest it, respect it, and support it — rather than trying to force it into a box that someone else has decided it should fit into?Imagine ending the lifelong struggle. Because you’re choosing to.Your body doesn’t need to be controlled. It needs to be cared for and respected.If you need this reminder, save this post for when you need to read it again.And if you know someone who’s been fighting their body, share it with them 🤍
If you’ve ever thought, “I just need more self-con If you’ve ever thought, “I just need more self-control,” I’d ask yourself: are you doing these 4 things consistently?What do all of these things have in common?✅ Support balanced blood sugar ✅ Give your body the fuel it needsAnd those 2 things? That’s the absolute foundation for eliminating cravings and overeating.No amount of willpower will override these things long-term (even if you can white knuckle your way through cravings and hunger for a few days or weeks).You’re only trying to fight your biology and your biology will always win.
When you’ve spent years skipping breakfast or push When you’ve spent years skipping breakfast or pushing it off for later (to save up calories or delay eating with the idea that you’ll eat less if you do this), or just eating a banana and calling it a ‘meal,’ your body stops producing normal hunger cues.But that doesn’t mean it doesn’t need breakfast.You use most of your energy in the first 2/3 of your day. Your brain is thinking, working, parenting…and if you’re a morning exerciser, that’s even more energy you’ve used up.And when you don’t give it what it needs (aka a solid breakfast), it shows up later as cravings and that snack-ey feeling of I just need something else, I can’t seem to stop even though I ate what should have been enough for dinner.If you struggle with nighttime cravings, it often starts in the morning.And it’s SO common.Want to take a deeper dive on how to fix this?I recorded a short video on the 3 things most women do that accidentally cause afternoon and evening cravings and overeating….and what you need to do (it’s not just force feed yourself breakfast…).Comment or DM me ‘overeating’ and I’ll send it to you.
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