Gardner Family Nutrition

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

Have you heard of choline? 👀It may not get as much attention as folate or iron, but choline is an important nutrient to ...
08/12/2026

Have you heard of choline? 👀

It may not get as much attention as folate or iron, but choline is an important nutrient to prioritize before, during, and after pregnancy. 🤍

Choline supports your body in so many ways, including healthy brain and nervous system development for your baby during pregnancy.

Some easy food sources include:
🥚 Eggs
🐟 Salmon
🍗 Chicken
🥩 Beef
🥦 Broccoli
🫘 Beans and legumes

Your nutrition needs don't stop when your baby is born, either. Choline continues to play an important role during the postpartum and breastfeeding seasons.

Pregnancy nutrition can feel overwhelming, but you don't have to figure it all out on your own. Insurance may cover nutrition counseling, and I'd love to help you build a personalized nutrition plan that supports you through every season. 🤍

08/11/2026

POV: You just had an appointment with a Registered Dietitian Nutritionist who created a personalized plan for you, listened to your goals, and made you feel seen instead of pressured. 🤍

No more overwhelming food rules.
No more trying to follow a plan that doesn’t fit your life.
No more feeling like you’re failing because you can’t be “perfect.”

Just personalized support, realistic goals, and a nutrition plan designed with you, not for you.

Because nutrition care should leave you feeling empowered, supported, and confident—not guilty or overwhelmed.

And the best part? Your insurance may cover nutrition counseling. I’d love to help you find an approach that feels sustainable, supportive, and right for you. 🤍

Let's clear something up: there is no magic food that will suddenly boost your milk supply overnight. 🤍But it's also not...
08/10/2026

Let's clear something up: there is no magic food that will suddenly boost your milk supply overnight. 🤍

But it's also not a myth that food and overall nutrition can support your milk supply.

Your body needs enough energy, fluids, and nutrients to support the work of making breast milk. Regular meals and snacks can help you meet those increased needs and keep you fueled throughout your breastfeeding journey.

These no-bake snack bites are an easy option to keep on hand when you're hungry and don't have time for a full meal. 🙌

Think of them as one small piece of the bigger picture—not a magic fix.

If you're concerned about your milk supply, there can be many factors at play, and working with a lactation professional can help you identify what's really going on.

And if you're looking for personalized nutrition support during breastfeeding, insurance may cover nutrition counseling, and I'd love to help you make sure you're getting the nourishment you need. 🤍

Save this recipe for your next breastfeeding snack attack!

They're easy to prep ahead, simple to grab on busy mornings, and a great way to add protein and veggies to your day with...
08/07/2026

They're easy to prep ahead, simple to grab on busy mornings, and a great way to add protein and veggies to your day without spending a lot of time in the kitchen.

✨ Why I love them:
🥚 Protein from eggs
🥦 Nutrient-rich veggies
🧀 Add cheese for extra protein and flavor
🍽️ Easy to make ahead and reheat
🧊 Freezer-friendly for busy weeks

Pair them with fruit, whole-grain toast, or avocado for a balanced breakfast that will help keep you satisfied.

Fertility nutrition doesn't have to be complicated or perfect. Sometimes, it's about having a few nourishing options ready to go when life gets busy.

And did you know? Nutrition counseling for your fertility journey may be covered by your insurance. 🤍 I'd love to help you create a personalized plan that supports your goals and takes the guesswork out of what to eat.

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

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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