Gardner Family Nutrition

Gardner Family Nutrition Gardner Family Nutrition is a group of registered dietitians specializing in perinatal and pediatric nutrition in Knoxville, TN.

First trimester nausea can make eating feel like a full-time job… and sometimes, just getting *something* down feels lik...
08/06/2026

First trimester nausea can make eating feel like a full-time job… and sometimes, just getting *something* down feels like a win. 🤍

If you're in the thick of it, remember: you don't have to eat perfectly right now. Your goal may simply be to find foods you can tolerate, stay hydrated, and give your body the nourishment it needs in a season that can feel really hard.

Try small, frequent meals. Pair carbs with protein when you can. Keep easy snacks nearby. Experiment with cold foods if smells are triggering. And give yourself permission to lean on convenience foods when that's what gets you through.

There will be time for a more balanced plate later. Right now, we're aiming for **fed, hydrated, and supported.**

Save this for the next nausea-filled day, and send it to a mama who needs a little reassurance. 🤍

If you're struggling to keep food or fluids down, reach out to your healthcare provider. You deserve support, too.

One of the biggest questions parents ask when starting solids is, "Should I do baby-led weaning or spoon feeding?"The tr...
07/31/2026

One of the biggest questions parents ask when starting solids is, "Should I do baby-led weaning or spoon feeding?"

The truth is, you don't have to choose just one.

Both approaches can support healthy eating skills, and many families find that a combination works best. The most important thing is following your baby's developmental readiness, offering a variety of nutritious foods, practicing safe feeding habits, and making mealtimes a positive experience.

There's no award for choosing one method over another. The goal is raising a confident eater while keeping mealtimes enjoyable for everyone.

If you're feeling overwhelmed by starting solids, I'd love to help you build a plan that fits your family.

Comment SOLIDS if you're getting ready to introduce your baby to food!

Hydration is one of the simplest ways to support your health, yet it's often the first thing to fall off our to-do list....
07/29/2026

Hydration is one of the simplest ways to support your health, yet it's often the first thing to fall off our to-do list.

Here's why it matters at every stage:

🤰 Pregnancy: Staying hydrated supports healthy blood volume, helps deliver nutrients to your growing baby, and contributes to healthy amniotic fluid levels.

🌱 Trying to Conceive: Hydration supports overall health and helps create an environment where your body can function at its best, including supporting cervical mucus production and normal reproductive processes.

💪 Weight Loss: Sometimes thirst feels like hunger. Drinking enough water can help you recognize your body's true hunger cues and support your overall wellness goals.

🍼 Breastfeeding: Your milk supply is driven by frequent milk removal, but staying well hydrated helps replace the fluids your body uses to make milk and supports your overall energy and well-being.

So, if you've made it this far...go fill up that water bottle. Your body (and maybe your future or current little one) will thank you. 💧

Tell me below: How much water have you had today? ⬇️

Nutrition needs change throughout every stage of life, and you don't have to figure it all out on your own.Whether you'r...
07/27/2026

Nutrition needs change throughout every stage of life, and you don't have to figure it all out on your own.

Whether you're preparing for pregnancy, navigating pregnancy or postpartum, managing PCOS or endometriosis, supporting a baby with food allergies, or looking for practical family nutrition guidance, I'm here to provide personalized, evidence-based support.

I also accept insurance for many nutrition counseling services and work virtually with families in Alabama, Arizona, California, Colorado, Hawaii, Michigan, North Carolina, New Jersey, New York, Tennessee, and Virginia.

Your health journey is unique. Your nutrition plan should be, too.

Ready to get started? Send me a message or visit the link in my bio to learn more about working together.

Looking for a quick, nourishing, and postpartum-friendly lunch that actually feels like summer? ☀️🌿This Fiesta Avocado C...
07/23/2026

Looking for a quick, nourishing, and postpartum-friendly lunch that actually feels like summer? ☀️🌿

This Fiesta Avocado Chicken Salad is one of my go-to recipes because it’s simple, flavorful, and packed with ingredients that support energy and recovery.

🥑 Mash avocado as your creamy base (no mayo needed!)
🥗 Mix in chicken, veggies, and seasonings for a protein-rich, satisfying salad
🍽️ Serve it your way—on whole grain bread, with crackers, in lettuce wraps, or over greens for a lighter option

It’s one of those meals that works whether you’re postpartum, breastfeeding, or just trying to get something balanced on the table without a lot of effort.

💛 Protein + healthy fats + fiber = steady energy and a meal that actually keeps you full

Save this one for busy days when you need something fast, fresh, and nourishing.

07/20/2026

Figuring out what to eat during pregnancy — and after — can be challenging. And when you add gestational diabetes, anemia, hypertension, or navigating food allergies with a new baby into the mix? You need someone in your corner who actually knows what they’re talking about.

Alex Gardner and her team of dieticians Alex Gardner | Dietitian Nutritionist | Lactation Counselor specialize in exactly this stage of life — prenatal nutrition, postpartum weight management, lactation support, and baby’s first foods. And they take most insurance, including TennCare and Tri-Care.

This is the kind of support that should be accessible to every Knoxville mom. And with them, it pretty much is.

Come meet Alex at Bumps and Beyond on July 26th.

🎟 Link in bio for tickets

Hearing that your baby has a food allergy can bring up a lot of questions and emotions. The good news is that there isn'...
07/20/2026

Hearing that your baby has a food allergy can bring up a lot of questions and emotions. The good news is that there isn't just one path forward.

Depending on your baby's needs, you may be able to continue breastfeeding with dietary modifications, use a specialized formula, explore donor milk, or even use a combination of feeding methods. The right choice is the one that supports your baby's growth and works for your family.

You don't have to navigate food allergies, elimination diets, or infant feeding alone. As a pediatric and family dietitian with personal experience in nursing a baby with food allergies, I help families create practical, evidence-based feeding plans that fit their lives.

✨ Every baby is different, and every feeding journey deserves support.

Have questions about your baby's food allergies? Drop them below or send me a message. I'd love to help.

If you’re going through embryo transfer week, you might be wondering what actually matters when it comes to food. The tr...
07/16/2026

If you’re going through embryo transfer week, you might be wondering what actually matters when it comes to food. The truth is—there’s no perfect “implantation diet,” but there are supportive, gentle choices that help your body feel nourished and steady during this time. 🌱

Here are 3 things to focus on:

🥚 Protein at every meal + snack
Think eggs, chicken, fish, Greek yogurt, beans, or tofu. Protein helps support blood sugar stability and provides the building blocks your body needs during this high-stress, high-hormone phase.

🥑 Healthy fats for hormone support
Avocado, olive oil, nuts, seeds, and fatty fish help support hormone production and keep meals satisfying so you’re not running on stress + blood sugar spikes.

🥗 Warm, balanced, easy-to-digest meals
Soups, roasted veggies, grain bowls, and cooked foods can feel gentler on digestion and help you stay nourished without nausea or bloating.

Most importantly: don’t aim for perfection. Aim for steady nourishment, hydration, and consistency while your body does incredibly important work. 💛

✨ If you’re in embryo transfer week, I’m cheering you on—your nutrition doesn’t have to be complicated to be supportive.

Feeding your baby starts long before the first bite of solid food. 💛Whether you're preparing to breastfeed, navigating t...
07/13/2026

Feeding your baby starts long before the first bite of solid food. 💛

Whether you're preparing to breastfeed, navigating the early weeks with your newborn, or wondering how and when to introduce solids, having evidence-based guidance can make all the difference.

Join me, Alex Gardner, MPH, RDN, LDN, CLC, CHES, and Melanie Kondrat, IBCLC, for a FREE in-person class where we'll cover:
✨ Nutrition to support breastfeeding
🍼 Feeding your baby with confidence
👶 Infant feeding basics and what to expect
💛 Practical tips you can use right away
🙋‍♀️ Answers to your questions from two infant feeding professionals

📅 Saturday, August 8
🕙 10:00 AM–12:00 PM
📍 239 S. Peters Rd., Knoxville, TN

Whether you're expecting, newly postpartum, or simply looking to feel more confident in feeding your baby, we'd love to have you join us.

Tag a friend who's expecting or save this post so you don't forget to register! 🤍

Summer is here, and if you're breastfeeding, you might be wondering if your baby needs extra water or how to stay hydrat...
07/10/2026

Summer is here, and if you're breastfeeding, you might be wondering if your baby needs extra water or how to stay hydrated yourself.

The great news is that breast milk is designed to meet your baby's hydration needs, even during warmer weather. For babies under 6 months who are exclusively breastfed, extra water is typically not needed. Instead, focus on feeding on demand and keeping yourself well hydrated throughout the day.

Your hydration matters, too. Keeping a water bottle nearby, eating water-rich foods, and listening to your body's thirst cues can help you feel your best while supporting breastfeeding.

Small changes can make a big difference during these hot summer months.

💧 Comment HYDRATE if you'd like more breastfeeding and summer nutrition tips!

Address

Knoxville, TN
37901-37902, 37909, 37912, 37914-37924, 37927-37934, 37938-37940, 37950, 37995-3

Opening Hours

Monday 8am - 4pm
Tuesday 8am - 4:15pm
Wednesday 8am - 4pm
Thursday 8am - 4pm
Friday 8am - 12pm
Saturday 8am - 12pm

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