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Take the Quiz: Discover Your Eating Personality to Unlock Food Freedom
Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Take the Quiz: Discover Your Eating Personality to Unlock Food Freedom

Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
Book a free call
screenshots of a variety of brands of breads featured in this article

The 10 Best Tasting High Fiber Breads, According to a Dietitian

If you’re trying to eat more fiber, switching up your bread choice is one of the easiest ways to do it. But with so many options on the market, you might find  yourself in the bread aisle staring like a deer in headlights.  How do you know which breads are actually high in fiber and…

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Why You Binge At Night Plus Proven Steps to Stop

You’ve been good all day. You ate a low fat yogurt parfait for breakfast, salad with chicken for lunch, and resisted the cookies your coworker brought into the office. And then you walk in the door from a long day and immediately head for the pantry. Minutes later you’re arm deep in a bag of…

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15 Easy and Healthy Snack Plate Ideas

As a mom, dietitian, and business owner, I know the importance of finding fast, easy, and healthy snacks and meals that are filling and satisfying. One of my favorite solutions—especially when I’m low on energy, time, and ideas (or didn’t have a chance to meal plan)—is the humble snack plate.  Snack plates are not just…

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9 Simple Steps to Start Intuitive Exercise

Intuitive exercise, or intuitive movement gos hand in hand with intuitive eating. In fact, finding joy in movement is the 9th principle of intuitive eating. It’s a way to reap the benefits of exercise without boredom or burnout. It’s a personalized approach that emphasizes the importance of listening to your body’s cues and responding to…

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woman with hands over her face in front of table with donuts and other sweets.

Why Do I Feel Guilty After Eating? A Dietitian Explains How to Ditch Food Guilt

Feeling guilty after eating certain foods like sweets, carbs, snacks, or heavier food is common. This probably happens when trying to eat healthy, but then come face-to-face with a slice of chocolate cake that you can’t resist. Or after a really good day of eating, you end up arm deep in a bag of chips….

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Obsessed with food? Here’s why plus 3 tips to end the obsession

Obsessing about food is exhausting. It can often feel like an ongoing mental loop that takes over your thoughts. You might find yourself trapped in a never-ending cycle of questions: what to eat, when to eat, and how much to eat. Plus the guilt that follows when you don’t stick to the rules you’ve set…

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How to Stop Counting Calories in 7 Simple Steps

How to Stop Counting Calories in 7 Simple Steps

You probably started counting calories with the best of intentions. But what started as a simple tool to track what you eat (and lose weight) can quickly spiral into an obsessive habit that takes joy out of eating and consumes your life.  Letting go of this meticulous tracking can be daunting, especially after years of…

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5 Ways to Break Free from the Binge-Restrict Cycle

Binging or eating more than feels comfortable can cause a lot of stress and shame. For many people, the natural response is to try to “fix” it by restricting their food intake the next day. But restriction can actually make the desire to binge stronger and feeds the binge-restrict cycle. Read on to learn what…

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40 Positive Body Image Affirmations to Boost Body Confidence

If you struggle with body confidence (really, who doesn’t?), body image affirmations can be a useful tool to improve your body image and help you worry less about your body. Learning to accept your genetics and the natural changes that will inevitably occur in your body throughout your life is an important part of becoming…

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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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You tell yourself you just love food too much. 
 You tell yourself you just love food too much.

That you have no willpower.

That you’re an emotional eater who will never be able to stop.But what if none of that is actually true?What if the real reason you feel out of control around food is because you’re stuck in a system that teaches you to fear it?

To label it as good or bad.

To ignore your body and let points, calories, or rules decide how much you’re “allowed” to eat.

To be “on” or “off” a plan—never in between.No wonder you feel like you can’t stop.

You’ve never learned how to listen to your body—only how to fight it.But there’s another way.

One that doesn’t involve restriction, willpower, or guilt.

One where you support your body and mind and stop fighting it.I’ll show you how inside my free workshop on July 22nd.

Comment or DM me ‘workshop’ and I’ll send you the link.Can’t make it live? Sign up so you can get the replay.
If you want to trust your body…but the idea of n If you want to trust your body…but the idea of not thinking about calories, points, or macros feels terrifying, I get it.Because the only way you’ve ever felt in control is by micromanaging your intake— saving up for weekends, eating as little as possible, cutting out ‘bad’ foods…

Yet, you still end up overeating eventually .So you tell yourself the answer is more discipline.

More rules. Less food.But here’s the truth:
The more you try to control food, the more out of control you feel.What actually works?
👉 Learning to partner with your body
👉 Giving it what it needs before the cravings take over
👉 Learning to let food be just food—not good or bad.When you can master this, food loses all its power and you CAN stop when you’re full, enjoy pasta without guilt, and even be able to pass the candy bowl without a mental tug-of-war…because you actually just don’t even want it.

In my free live workshop on July 22nd, I’m going to walk you through the exact steps to take to do this.Comment or DM me “workshop” and I’ll send you the link to register.And if you can’t make it live, there will be a replay so sign up so you can watch it.
Tired of feeling like you’re either ‘good’ o Tired of feeling like you’re either ‘good’ or ‘bad’….and constantly needing to get back on track?👉Comment ‘workshop’ to save your seat for my upcoming FREE Live workshop to end the constant food battle (and guilt that follows)👈It’s time to stop relying on diets and willpower…or needing to track every bite of food in order to be in control.Because all of those things that give you a temporary sense of control? They actually fuel cravings and overeating (there’s nothing wrong with you, promise😘).Instead, you need to learn to work WITH your body (be it’s partner — fuel it, listen to it and eventually trust it) so you can stop second guessing every bite of food and start feeling good about what you eat.So you can take back your brain space, and ultimately live your life.And on July 22nd, I’m going to show you exactly how to do this.To know what, when, and how much to eat without tracking, dieting, or relying on self-control.If you’re tired of the constant battle with food, want to be able to eat when you’re hungry and stop when you’re full, and be able to enjoy your favorite treats without guilt or overeating…then you need to join this workshop.The best part? It’s totally free.And don’t worry, if you can’t make it live, there will be a replay (so be sure to sign up).Comment or DM me the word ‘workshop’ and I’ll send you the link.It will be the best 60 minutes you spend all month on yourself. I can guarantee that.
Wait… an intuitive eating dietitian who has her Wait… an intuitive eating dietitian who has her clients track their food?! 😱
Yup. And no—it’s not calorie counting, macros, or points. Or even perfectly balancing your plate.
⁣
Inside my signature program The UNDIET Method, food tracking is used as a tool for awareness, not a rule book.
Because the real goal of intuitive eating isn’t just to “eat whatever you want”… it’s to learn how to eat in a way that feels good and you enjoy—mentally, emotionally, and physically.⁣Without guilt, rules, or second-guessing.
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When done right, tracking can help you:
✔ Spot patterns driving your cravings and overeating
✔ Reconnect with hunger, fullness, and satisfaction cues
✔ Stop outsourcing your food choices to apps or rules
⁣
This is how you build trust with your body again. Not by guessing, not by restricting—but by gathering data and staying curious.⁣
⁣
Curious what this actually looks like in action?I’ll be sharing details next week about a free live workshop where I’m diving deeper into this—keep your eyes peeled 👀
⁣
➡️ In the meantime, follow for more tips on how to feel in control around food—without counting a single calorie.
If you feel like one bite of ice cream will open t If you feel like one bite of ice cream will open the floodgates...

You’re not broken. You’re not addicted to sugar. You’re not lacking willpower or self control.You’re likely deprived—either biologically (not eating enough) or psychologically (eating with guilt, rules, or restriction).And both of those things? They mess with your hunger and fullness cues and drive you to overeat.The solution isn’t more control—it’s more understanding and connection.

It’s not about avoiding the ice cream.

It’s about healing your relationship with the ice cream.🍦 You can eat it without spiraling.
🍦You can trust yourself around food again.If this is you, I’ve got something coming that’s going to change the game for you.Stay tuned. 👀In the meantime, drop a 🍦 if you feel this.
Let me tell you a little secret…That coffee an Let me tell you a little secret…That coffee and protein shake you call breakfast? That’s exactly why you crave sweets at 3pm and can’t stop snacking once the kids go to bed.My client didn’t believe me.She was skeptical to add more carbs, more fat, more FOOD to her morning.But she hired me for a reason and she said, Ok let’s give it a try.And then she followed my guidance and freaked out.But then I showed her how eating more and balancing her breakfast actually eliminated cravings and nighttime bingeing, she realized I was on to something.And she continued to repeat what I taught her.
It took a BIG mindset shift and unlearning everything diet culture has taught her over the last 20 years.Add in a couple of minor tweaks to lunch and snacks, and she hasn’t experienced one of those “I have to have chocolate now” cravings in months.Even when she’s on her period (which always exacerbated cravings in the past).She hasn’t binged in months either.She’s learning to trust her hunger and fullness cues, no longer counts calories or tracks her meals (I never want my clients tracking forever…that’s not sustainable…it’s just to collect information), and she thinks about food a whole lot less than she did before we started working together.She didn’t magically find more willpower.She started working with her body instead of fighting against it.That’s the power of having the right strategies, tools, and, most importantly, mindset.
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  • Quiz: Discover Your Eating Personality to Unlock Food Freedom
  • About
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