20 Energy-Boosting Hospital Bag Snacks for Labor and Delivery

Let’s talk about the ‘why’ behind the snacks. The energy demands of labor are huge. Your uterus is a powerful muscle, and it’s working harder than it ever has before. This process burns a ton of calories, and if your energy stores get depleted, you can feel exhausted, which can make labor feel even more challenging.

Many hospitals have policies about eating during labor, especially if you’re considering an epidural. Often, you might be limited to clear liquids. However, policies are changing as research shows the benefits of light snacking in low-risk labors. It’s always best to discuss this with your provider beforehand!

A Nurse’s Tip: Even if your hospital has a ‘no eating’ policy, these snacks are invaluable for your partner and absolutely essential for you in the immediate postpartum period. That first snack after delivery is one you’ll never forget!

Having your own supply means:

• Instant Energy: You have access to fuel the moment you need it, without waiting for a meal tray.
• Partner Power: Your support person is working hard, too! They need to stay energized and focused to be the best possible support for you. A well-fed partner is a helpful partner.
• Postpartum Recovery: After delivery, you will be hungry! Your body has just done something incredible and needs to replenish. Breastfeeding also increases your caloric needs, and having healthy snacks on hand from the very first hour is key.

Not all snacks are created equal, especially when it comes to labor. We’re looking for foods that are easy to digest, provide the right kind of energy, and won’t upset your stomach. Think of it as curating a menu for the most important athletic event of your life!

The Macronutrient All-Stars

We want a mix of simple carbohydrates for quick energy, complex carbohydrates for sustained stamina, and a little protein to keep you feeling satisfied.

What to Leave at Home

Just as important is knowing what not to pack. Avoid anything super greasy, fatty, or heavy, as it can be hard to digest and may cause nausea. Also, skip anything with a very strong smell (like tuna or certain cheeses), as your sense of smell can be heightened during labor, and strong odors can be off-putting.

When contractions are intense and close together, you won’t have the time or appetite for a full meal. These snacks are perfect for a quick, one-handed grab between surges to give you that immediate boost you need.

1. Honey Sticks or Packets: Pure, simple sugar for instant energy. They are easy to slurp down and require zero effort.
2. Dates: Often called ‘nature’s candy,’ some studies suggest eating dates in late pregnancy can lead to a more favorable labor. They’re packed with easily digestible sugars.
3. Applesauce Pouches: Easy to eat, hydrating, and gentle on the stomach. Get the unsweetened kind for pure fruit energy.
4. Dried Fruit: Think apricots, mangoes, or raisins. They are a concentrated source of carbohydrates and potassium.
5. Hard Candies, Lollipops, or Ginger Chews: These are fantastic for combating a dry mouth (a common side effect of labor breathing) and can help with waves of nausea.
6. Pretzels: A simple, salty, crunchy snack. The salt can help you retain water and stay hydrated, and the carbs provide steady energy.
7. 100% Fruit Juice Boxes: Apple or white grape juice are great choices. They count as a clear liquid and offer a quick glucose spike.
8. Coconut Water: My absolute favorite for labor hydration! It’s packed with natural electrolytes like potassium and magnesium to help prevent muscle cramping.
9. Frozen Grapes: A wonderfully refreshing, hydrating, and sweet treat. Pack them in a small insulated thermos to keep them cold.
10. Fruit Leather or Gummies: Look for brands made with real fruit. They are easy to chew and provide that quick hit of sugar when you need it most.

In the early stages of labor, or in those first few hours after your baby arrives, you’ll want something with a bit more substance to build your stamina and begin your recovery.

1. Granola or Protein Bars: Look for bars with a good balance of carbs, protein, and healthy fats, and minimal added sugar. These are a meal in a bar!
2. Trail Mix: Make your own custom blend! Combine nuts (almonds, cashews), seeds (pumpkin, sunflower), dried fruit, and maybe a few dark chocolate chips for a mood boost.
3. Nut Butter Packets: Almond, peanut, or cashew butter in single-serving packets are perfect. Squeeze them onto crackers, apple slices, or just right into your mouth for protein and healthy fats.
4. Whole-Grain Crackers or Rice Cakes: A perfect, plain vehicle for nut butter or just to nibble on their own. They are gentle on the stomach.
5. Beef or Turkey Jerky: A fantastic source of lean protein that will keep you feeling full and satisfied. Look for low-sodium options.
6. Instant Oatmeal Cups: Most hospitals have access to hot water. A warm cup of oatmeal is comforting, filling, and provides long-lasting energy. Pack your own spoon!
7. Roasted Chickpeas: A crunchy, savory, and satisfying snack packed with fiber and protein.
8. A Hearty Muffin or Loaf Slice: Bake a batch of banana bread or morning glory muffins ahead of time. It feels like a comforting treat from home.
9. String Cheese or Other Hard Cheeses: If you bring a small cooler or have access to a fridge, cheese provides great protein and calcium.
10. Seaweed Snacks: These are light, crispy, and salty, and a great way to get in some extra minerals.

Stay Hydrated, Stay Strong

Dehydration is the enemy of an efficient labor. A dehydrated uterus can become irritable and lead to less effective contractions. Aim to sip fluids constantly.

• A Big Reusable Water Bottle (with a straw!): A straw is a non-negotiable! It makes it so much easier for your partner to hold the bottle for you so you can sip in any position.
• Electrolyte Powders: Pack a few single-serving packets to add to your water for an extra boost of essential minerals.

Fuel for Your First Mate

Your partner is your coach, your advocate, and your rock. Their job is physically and emotionally demanding, and they need fuel too! The last thing you want is a partner who is faint from hunger. Encourage them to pack their own favorite substantial snacks, like a sandwich or a protein shake, in addition to sharing your stash. When they take a moment to refuel, they’ll come back with renewed energy to support you.

Safety First: Remember to check with your care team before eating, especially once you’ve been admitted. Every labor is different, and they will give you the best guidance for your specific situation.