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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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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
  • snack plate with veggies, olives, hummus, chickpeas, with overlay of title

    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…

    Read More 15 Easy and Healthy Snack Plate IdeasContinue

  • soba noodle salad in a bowl on gray background with serving spoons in bowl

    Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms

    This Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms is a simple, yet flavorful one bowl meal perfect for a busy weeknight. It can be served warm, room temperature, or cold, making it perfect for meal prep and leftovers make a delicious lunch. If you’re a fan of a one bowl meal (who…

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  • vertical shot of buffalo turkey meatballs in bowl with small yogurt sauce bowl

    Slow Cooker Buffalo Turkey Meatballs with Yogurt Blue Cheese Dip

    These buffalo turkey (or chicken) meatballs bring all of your favorite flavors of wings with a healthier twist. Serve as an appetizer with the yogurt blue cheese dip or put them on top of a bowl or salad for an easy, satisfying lunch or dinner! Buffalo Turkey Meatballs: AKA Healthy Wings We love buffalo wing…

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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…

    Read More Weeknight Mediterranean Grain Bowl with ChickenContinue

  • slice of casserole topped with avocado slices and dish in background

    Veggie Loaded Breakfast Taco Casserole

    Calling all breakfast taco fans! This breakfast taco casserole is your answer to an easy make ahead breakfast or weeknight dinner that the whole family will love. Plus it’s packed with veggies, so you can feel great about serving it and eating it! Disclosure: I received free samples of Cabot Cheese mentioned in this post….

    Read More Veggie Loaded Breakfast Taco CasseroleContinue

  • 20 Healthy Freezer Meals to Save Time & Energy

    20 Healthy Freezer Meals to Save Time & Energy

    Healthy freezer meals are the essence of cook once, eat multiple times. Make ahead during a meal prep day or just double your batch and freeze half so that you have meals ready to eat when time is tight. Whether you’re cooking for your whole family or just for yourself, there’s a lot to love…

    Read More 20 Healthy Freezer Meals to Save Time & EnergyContinue

  • spoon over jar of sauce dropping with penaut butter

    The Only Ginger Peanut Sauce You Need Plus 5 Ways to Use It

    This is the best, easiest, and most versatile ginger peanut sauce. It’s perfect for anything from stir-fries to power bowls and noodle dishes. This is one of those sauces you are going to use over and over again. I promise. We’ve been making some version of this ginger peanut sauce for years. I mostly use…

    Read More The Only Ginger Peanut Sauce You Need Plus 5 Ways to Use ItContinue

  • overhead shot of meatball platter with dips and veggies on white background

    The Easiest Greek Turkey Meatballs Souvlaki Plate

    This Greek Turkey Meatballs Souvlaki (or Gyro) plate brings the flavors of Greece right to your kitchen. Serve the meatballs with some pita, a few dips, and a couple of cut veggies and you have a delicious, easy meal the whole family will love. Healthy Kitchen Hack: Repurposing Leftovers This recipe is for all of…

    Read More The Easiest Greek Turkey Meatballs Souvlaki PlateContinue

  • overhead shot of greek turkey meatballs with feta cheese in cast iron pan

    Meal Prep Greek Turkey Meatballs

    These Greek Turkey meatballs will quickly become a staple in your weekly meal rotation. They are perfect for a meal prep day or a Sunday afternoon when you have a little extra time to cook. Make a double batch and freeze the leftovers so you have an easy weeknight meal ready to go when time…

    Read More Meal Prep Greek Turkey MeatballsContinue

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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.

READ more about me ⟶
Explore more about ditching diets and becoming an intuitive eater
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When you work with your body instead of fighting a When you work with your body instead of fighting against it, passing on cake, eating just one slice, stopping when full…it all feels so easy.And it becomes your norm.If you’re ready to feel in control around all foods — yes even with Oreo’s, Nutella, Reese’s, or apple pie in the house….My upcoming workshop Food Freedom Formula is the place to start.✨Comment or DM me ‘freedom’ for the link to join ✨And yes, it’s totally free.
You know that cake-on-the-counter moment? 🍰You You know that cake-on-the-counter moment? 🍰You cut a tiny sliver… then another… then another.It’s not about willpower — it’s about the part of you that still believes you shouldn’t be eating the cake at all. 
When you only give yourself 10% permission, you never feel satisfied — so you keep going back for “just one more bite.” 
The fix isn’t more control. It’s giving yourself full permission to eat a piece that actually feels enough — and enjoy it.That’s what I’m teaching in my free training next week: Food Freedom Formula.Comment or DM me “freedom” and I’ll send you the link.🔗 also in my bio.
Diet culture wants you to believe that you need th Diet culture wants you to believe that you need their rules to be in control. That you cannot be trusted to control yourself.You know why? Because that keeps you coming back for more diets, more programs, more meal plans….and now meds.Hello 🤑.But those rules they’re telling you they need? That’s not actually giving you control.That’s letting diet culture control you. 😬And they’ve convinced you that you need their rules.You don’t.If you want true control, that comes from coming back to your body. From listening to it, nourishing it, taking care of it, and trusting it.Because when you take care of your body, it will take care of you. I promise.You do not need more rules. You need to shut them all out so you can listen.And that control will bring you a sense of freedom you may have never known.Ready to finally take back control of your food decisions and gain the freedom to live your life without fear of one bite of ice cream turning into the whole pint?Comment ‘Freedom’ to join my upcoming workshop Food Freedom Formula, where I’m sharing my proven method to actually be in control around all foods without diets, willpower, or giving up your favorite foods.You’re worth it. Promise. 😘
You tell yourself you’re eating intuitively now. You tell yourself you’re eating intuitively now. 
No more rules. No more tracking. Just “listening to your body.”So when you want cookies, you eat the cookies.
When you crave pizza, you order it—again. 
Because you’re giving yourself permission, right?Except you still feel out of control.
You still feel guilty. 
And you’re starting to wonder if this whole “intuitive eating” thing even works— because all you seem to want are carbs, sugar, and pizza.That’s where Danielle was. Until she learned the difference between taking care of her body without restriction (aka intuitive eating) and diet rebellion.Now she can walk past the candy bowl at work without thinking twice. 
She can skip the donuts someone brought for her team—not because she “shouldn’t,” but because she doesn’t want one. 
And she can bake brownies with her kids and actually enjoy just one.That’s what food freedom really looks like.
✨ Learn how inside my free Food Freedom Formula Workshop.Comment or DM me ‘freedom’ and I’ll send you the link to join.(Link is also in my bio).
Instead of trying to “fix” your overeating wit Instead of trying to “fix” your overeating with more control tactics that still make you have to work really hard to fight the cravings and mindless eating, let’s address the real reasons you overeat.Join my upcoming free workshop Food Freedom Formula: My proven method to feel in control around all foods without diets, willpower, or giving up your favorite foods.October 21st, 12p EDT (yes there will be a replay, so register even if you can’t make it live).Comment or DM me ‘freedom’ and I’ll send you the link to register.Yes, you can eat just one peanut butter cup and feel satisfied this Halloween with just a few simple shifts I’m going to teach you.
Imagine waking up and not having to give yourself Imagine waking up and not having to give yourself the “be good today” pep talk.
 No white-knuckling your way past the pantry knowing there are Oreo’s inside
 No reaching for a handful of M&Ms the minute you get a call from the school nurse that your kid is sick and you have to go pick them up (while you’re on an important meeting with your boss). 
And when you do eat a brownie? One is enough to satisfy you, and you move on without guilt.You eat what sounds good, stop when you’ve had enough, and move on with your day — without food taking up all your mental space.That kind of calm around food isn’t about more discipline or another rule to follow.
 It’s about finally understanding why willpower keeps failing you — and learning how to trust yourself again.That’s exactly what I’ll teach you in my free workshop, Food Freedom Formula — my proven method to feel in control around all foods (even with Oreos in the house) without diets, guilt, or restriction.✨ Comment FREEDOM below and I’ll send you the link to register.
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