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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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  • 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

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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I can’t make May any calmer, but I can help you fr I can’t make May any calmer, but I can help you free up SO much brain space around food.This free podcast series walks you through the exact steps that helped→ Beth go from spending her entire commute planning meals, obsessing about food, and negotiating with herself about treats to spending her commute thinking about her vegetable garden and the new piano piece she was learning.→ Abby go from stopping for a milkshake anytime she was stressed to going to Dairy Queen for her husband and having zero desire to order anything (even after a stressful day).→ Lauren be able to drive 3 hours with a plate full of freshly baked cookies in the passenger seat and only eat 1 cookie (without any mental battle).These women had no idea that this was possible. Until they used the process I’m teaching you in this podcast series.Comment or DM me ‘food noise’ to listen while you fold tonight’s laundry 😉(You can binge it all in <55 minutes…or you can listen in 6-8 min increments).
Comment or DM me ‘FOOD NOISE’ to for a private pod Comment or DM me ‘FOOD NOISE’ to for a private podcast series to end cravings, overeating, and food obsession without diets or meds.These are the 3 things I WOULD do, but you know what I wouldn’t do?Just eat the brownie hoping it will get better.Because if you don’t address these things, you can tell yourself you’re not dieting and not restricting, but there’s a good chance your body and brain still feel deprived.And that’s why you can’t just eat one brownie and move on.The steps I share in in this podcast series are the exact steps that helped:→ Shana keep Cheez-its in her pantry for weeks instead of hours → Lindsay go from bingeing on any dessert that was in her house to keeping cake on the counter for 4 days and only eating 1 slice. → Jeanne be able to keep leftover Easter candy on her counter without even thinking about it. → Victoria go from thinking about food ALL DAY LONG to only thinking about it when it was meal time (and it was no longer a mental negotiation…just “it’s time to eat”)These are women who never thought it was possible to live with foods like ice cream and chips in the house without obsessively thinking about them.And they no longer take up any mental space.You deserve that, too.Comment or DM me ‘food noise’ and I’ll send over the link to listen.
It’s normal for her appetite to be bigger than you It’s normal for her appetite to be bigger than yours sometimes (or maybe all the time!).It’s normal for her to need to eat more than an adult sometimes — often right before a growth spurt or puberty.And kids are really good at eating when hungry and stopping when full.Until we intervene.I know it can feel uncomfortable to watch your child eat more than you think they need.But remember this: you’re not in her body and don’t know how much she needs.If you want your daughter to grow up being able to self-regulate around all foods — to eat when she’s hungry, stop when she’s full, and respect her body by taking care of it, one of the most important things you can do right now is to trust her.Let her eat until she’s full and satisfied without question.
Back in my calorie counting days, eating on vacati Back in my calorie counting days, eating on vacation was always the tug-of-war between eating all the ‘unhealthy’ food that I wouldn’t eat at home regularly…and ordering things I thought I should…while wishing I was eating something else.I’d always come home feeling terrible and needing a total reset with food.Now, vacation eating actually looks quite similar to home. And takes up very little brain space.Because if I want pizza or pasta or ice cream at home, I’ll eat it.But (and this may be totally surprising to you), I don’t want it nearly as much as I used to when it was “off limits.”Intuitive eating isn’t just eating whatever you want without intention.To me, it’s eating food thats satisfying and helps me feel my best….while also eating with flexibility and enjoying foods like ice cream without guilt or fear that I’ll never stop.If you’re trying to eat intuitively and you’re finding yourself only eating the foods you once avoided while dieting…that’s not intuitive eating.That’s rebellion eating. And it doesn’t lead to feeling in control or trusting yourself around food.When you learn to truly trust yourself around food, you get to enjoy food on vacation, but it’s no longer the center of everything…and you get to actually fully enjoy vacation for what it is.If you’re ready for your summer vacation to look more like this, and less like a planned b1nge, I’d love to help you get there.I have 2 spots open for 1-1 coaching starting in May. DM me ‘info’ to learn more and see if it’s a good fit.
If your kid asks you a question like this and you If your kid asks you a question like this and you freeze for a second… don’t panic…I hear this from parents all the time.What do I say when they ask why they can’t have something now, if it’s healthy, is sugar bad (I heard that at school), etc.Because on one hand, you know Cheez-its aren’t the same as broccoli.
 And on the other, you don’t want to start labeling foods in a way that backfires later.Instead of trying to land on the “right” answer, try this: → get curious first — meet them where they are at
→ keep your tone neutral and give them age appropriate info
→ zoom out to the bigger picture (variety > any one food)It can feel uncomfortable not giving a clear yes/no answer to a very black-and-white question.But food and eating aren’t black and white. They’re nuanced.And if your goal is to raise a kid who feels normal around all foods—who can enjoy Cheez-its and eat broccoli without overthinking it— these 3 things are a great place to start!
Comment or DM me ‘ice cream’ for a 6 min mini trai Comment or DM me ‘ice cream’ for a 6 min mini training to end picky eating and sweet obsession.That first kid looks like a good eater. They eat what they’re told. The follow the rules of eating dinner before having dessert.But every time they eat a meal just to earn dessert, they’re slowly deteriorating their own body trust.Their connection to (and trust of) their own likes and dislikes.Their ability to stop eating when full.And they are more likely to become the adult who overeats.Who can’t seem to pass on dessert even when they’re full. Who rewards themselves with sweets.And who relies on external cues (diets, other people) to tell them what and how much to eat.Or they could become the adult who rebels against eating healthy foods once they’re no longer under their parent’s control.The second kid? That picky eater you’re so frustrated by? The one you think is obsessed with sweets because they always want dessert?They trust themselves. They are honoring their body’s cues — whether it’s hunger or fullness or their taste buds.And preserving that is everything for their future relationship to food.Forcing them to eat a meal to earn dessert takes that away and teaches them sweets are more exciting.That doesn’t mean we let them eat whatever they want whenever they want. Or just eat dessert all the time.With both kids, we want to create a no-pressure environment to help them preserve self-trust and learn to like a variety of foods that nourish their bodies.Yes you can have both. I recorded a 6-minute mini training that walks you through exactly how to do this.Comment or DM me ‘ice cream’ and I’ll send it over.
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