Gardner Family Nutrition

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

09/01/2026

If I could sit down with every mom of a toddler, these are the things I’d want her to know... 🤍

Your toddler doesn’t need to eat a perfect meal every time they sit at the table.

It’s normal for their appetite to change from day to day.

It can take **10–15 (or more!) exposures** before a child accepts a new food.

One meal doesn’t define their nutrition. Look at what they’re eating over the course of a week, not just a single day.

Your job is to offer balanced meals and snacks. Your toddler’s job is to decide if and how much they’ll eat.

Toddler nutrition can feel frustrating, but picky eating is often a normal part of development—not a sign that you’re failing.

Take a deep breath. Keep offering a variety of foods. Trust the process, and know that consistency matters more than perfection. 🤍

Save this post for the next time mealtime feels overwhelming, and send it to another parent who could use the reminder.

Easy, nourishing, and perfect for those days when you don't have the time or energy for a complicated meal.For the sheet...
08/26/2026

Easy, nourishing, and perfect for those days when you don't have the time or energy for a complicated meal.

For the sheet pan:
🫑 2 bell peppers, cut into bite-sized chunks
🥒 2 medium zucchini, cut into ½-inch half-moons
🧅 2 shallots, thinly sliced
🍅 1 cup cherry tomatoes, halved
🐟 4 (6 oz.) salmon filets

For the lemon sauce:
🫒 ¼ cup olive oil
🍋 2 tbsp fresh lemon juice
🌿 1 tsp dried oregano
🧂 1 tsp kosher salt
🖤 ¼ tsp freshly ground black pepper

Serve over rice and top with avocado for a balanced, satisfying meal.

🐟 Salmon provides protein and omega-3 fatty acids
🥦 Veggies add fiber and a variety of vitamins and minerals
🍚 Rice provides satisfying carbohydrates and energy
🥑 Avocado adds extra healthy fats

The best part? Minimal prep + minimal dishes. 🙌

During pregnancy and postpartum, nourishing yourself doesn't have to mean spending hours in the kitchen. Sometimes, the best meal is the one that's simple enough to actually make.

Save this recipe for your next busy weeknight, and send it to a mama who could use an easy dinner idea! 🤍

If you're pregnant, choose salmon that is fully cooked and follow current seafood safety guidance for pregnancy.

A simple, nourishing breakfast that's perfect for little hands—and they're dairy-free! 🤍Made with simple ingredients you...
08/26/2026

A simple, nourishing breakfast that's perfect for little hands—and they're dairy-free! 🤍

Made with simple ingredients you probably already have on hand, these pancakes are soft, easy to chew, and naturally sweetened with banana.

✨ Great for breakfast or snack time
✨ Dairy-free
✨ Toddler-friendly
✨ Easy to freeze for busy mornings

Instructions:
Place all ingredients into a blender and blend until smooth. Pour the batter onto a warm, greased skillet. Use about 1 tablespoon of batter per pancake to keep them small and toddler-friendly.

Cook until the batter begins to form little bubbles and you can easily slide a spatula underneath, about 2 minutes. Flip and cook for another 1–2 minutes, or until cooked through.

Serve whole or break into smaller pieces for little hands. Enjoy them plain, spread with a little nut butter or yogurt, or serve with fruit puree for dipping. 🍓

Storage:
Allow pancakes to cool completely on a wire rack before storing in an airtight container. Refrigerate for up to 5 days or freeze for up to 1 month.

Save this recipe for your next toddler breakfast! 🥞🍌

Always modify food textures and ingredients to match your child's developmental readiness and allergy needs.

The fertility journey can come with so much nutrition advice that it’s easy to feel like you’re doing something wrong ev...
08/24/2026

The fertility journey can come with so much nutrition advice that it’s easy to feel like you’re doing something wrong every time you eat a “not-so-perfect” meal. 🤍

But the truth? You don’t need a perfect diet to support fertility.

You need consistent nourishment, enough food, balanced meals, and a nutrition approach that supports your body and your life.

And please remember: one meal, one snack, or one food is not going to determine your fertility outcomes. It’s the overall pattern that matters.

If you’re feeling overwhelmed by all the fertility nutrition advice online, you don’t have to navigate it alone. A fertility-focused dietitian can help you sort through the noise and create a plan that feels realistic and supportive. 🤍

✨ Save this post for a reminder that fertility nutrition doesn’t have to be perfect.

08/21/2026

🍎 Apple? Add peanut butter.
🥨 Crackers? Add cheese.
🥗 Salad? Add chicken, salmon, beans, or eggs.

One of the easiest ways to add more protein to your day is to simply add a protein source to the foods you’re already eating.

You don’t need to completely change your meals or spend hours meal prepping. Small additions can help you get more protein while keeping your meals simple, familiar, and satisfying.

Think about what you’re already eating and ask yourself: “What protein could I add?”

And if you’re looking for personalized nutrition support, insurance may cover nutrition counseling, and I’d love to help you create a plan that works for you and your season of life. Send me a message to get started! 🤍

Iron is one of those nutrients that deserves a little more attention during pregnancy and postpartum. 🤍During pregnancy,...
08/19/2026

Iron is one of those nutrients that deserves a little more attention during pregnancy and postpartum. 🤍

During pregnancy, your body needs more iron to support your growing baby and the increased blood volume your body is producing. After birth, iron continues to matter as your body recovers and rebuilds.

Some iron-rich foods to add to your plate include:

🥩 Beef and other meats
🍗 Chicken and turkey
🐟 Seafood
🫘 Beans and lentils
🥬 Dark leafy greens
🥣 Iron-fortified cereals

Pairing plant-based sources of iron with foods rich in vitamin C can also help your body absorb more of the iron you're eating.

Your nutrition needs are unique to you, your pregnancy, and your postpartum recovery. If you're not sure where to start, insurance may cover nutrition counseling, and I'd love to help you build a personalized plan that supports you through pregnancy and postpartum. 🤍

Starting solids can feel like there are a million things to remember… but your baby actually needs much less than you mi...
08/17/2026

Starting solids can feel like there are a million things to remember… but your baby actually needs much less than you might think. 🤍

At first, solids are about learning, exploring, and building skills—not replacing breast milk or formula overnight.

Your baby needs:
🥄 Safe, developmentally appropriate textures
👶 Opportunities to practice eating and self-feeding
🫘 A variety of nutrient-rich foods, especially iron-rich foods
💧 Small amounts of water as they begin eating solids
🍼 Breast milk or formula to remain their primary source of nutrition

There will be messes. There will be foods they love one day and throw across the room the next. That's all part of the process.

You don't have to get it perfect. Your baby is learning, and so are you. 🤍

Save this for when you're getting ready to start solids, and share it with a mama who is entering this exciting new season!

Pregnancy and postpartum nutrition can come with so much pressure to do everything “right.” But one meal, one snack, or ...
08/13/2026

Pregnancy and postpartum nutrition can come with so much pressure to do everything “right.” But one meal, one snack, or one day of eating doesn't determine your health or your baby's health.

Some days you'll eat a colorful, balanced meal. Other days, you might reach for whatever sounds good or whatever you can tolerate. Both can be part of a healthy pregnancy.

Nourishment isn't about perfection. It's about consistency, flexibility, and giving yourself grace along the way.

If you're feeling overwhelmed by pregnancy or postpartum nutrition, insurance may cover nutrition counseling, and I'd love to help you create a plan that feels realistic and supportive for you. 🤍

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. 🤍

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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