Food and Snack Ideas to bring to a Hospital Birth
Preparing for the birth of your baby involves more than just packing a hospital bag with clothes and toiletries. Including the right snacks can make a big difference in your energy levels, comfort, and overall labour and birth experience. That’s why I decided to cover this topic!
This blog will provide you with practical ideas for nutritious, easy-to-pack snacks that will support you during labour and help you recover afterward.
Is it safe to eat snacks during labour?
The short answer is most likely, yes! Recent research shows that eating during labour does not increase the likelihood of aspiration or any other negative medical outcome or event. For a more in-depth explanation on this topic, check out the blog: What to Eat During Labour and Birth.
Why are snacks important during labour?
Labour is often compared to a marathon, but it’s even more demanding since the typical marathon lasts 4 hours, while labour often lasts 12 hours on average!
Like any strenuous activity, labour demands a lot from your body, requiring energy, stamina, and hydration. Having energy-supporting snacks on hand can be very helpful.
Here are a few reasons why you may want to be prepared with snacks and drinks for your labour:
Sustain your energy levels: Snacks help you stay strong and focused during the different stages of labour.
Keep you hydrated: Staying hydrated maintains your strength and prevents fatigue.
Provide comfort and reduce stress: Familiar and comforting snacks can soothe your nerves, provide a sense of normalcy, and make the experience more positive.
These benefits may contribute to a smoother labour process, potentially reducing the length and discomfort of labour while supporting your overall well-being!
What snacks should I pack in my hospital bag?
When selecting snacks for your hospital bag, consider the following:
The right balance of nutrients: Focus on snacks that offer a balance of carbohydrates, protein, and healthy fats to sustain energy levels, as well as foods high in carbohydrates for quick energy when needed.
Convenience: Choose snacks that are easy to pack and eat on the go.
Food Safety: Packing for the hospital meals you’ll want snacks that can be kept out of the refrigerator for several hours to a whole day. (But, feel free to bring a cooler as having snacks on hand for recovery is a wonderful idea too! For more on this, click here for the ultimate guide to postpartum freezer prep)
Digestibility: Select foods that are easy on the stomach, especially since labour can sometimes cause nausea.
Personal preferences: Bring snacks you enjoy and find comforting!
5 hospital snack ideas for early labour
Early labour is the stage where contractions begin and the cervix starts to dilate. This can be the longest part of labour, so having some long-lasting fuel snacks on hand is beneficial. Combining foods with carbohydrates, protein, and fibre can support early labour energy levels.
1. Greek yogurt with Bedside Granola Clusters: Energy-supporting and easy to eat. Single-serving yogurts are a great add-on to a mini cooler with essentials packed for labour and after birth (since hospital meals rarely meet your post-birth nutrient needs!). Granola can be stored safety for days, and can also help boost the less-than-ideal hospital meals! Plus, it’s delicious on its own.
2. Mini muffins: For a grab-and-go energizing snack that’s easy to prep ahead of time and eat during labour. Mini muffins are also great because they make a bunch and you’ll have them on hand for middle of the night feeds, and your whole birth team! Try the Mini Banana Muffin Recipe from the Labour and Birth Nutrition Guide that has just 5 ingredients and more energy and protein than regular muffins!
3. Snack container with pepperoni sticks, whole grain crackers, and fruit: Simple, satisfying, and lasting energy support you can pick at throughout the hours of early labour.
4. Strawberry & Peanut Butter Smoothie: Contains a variety of nutrients to support long-term energy and a great option if you can’t stomach eating, but can do liquids. A great one to make ahead and have in an insulated water bottle for sips when you need a boost.
5. No bake chocolate almond protein bars: Another great recipe you can prep in advance and freeze in individual servings. Simply take out a few, add to your birth bag, and you’ve got an energizing snack when you need it (and BONUS, lots of ready to go portioned snacks for your postpartum days).
5 hospital snack ideas for active labour
Active labour is when contractions become more intense and regular. You might not feel as hungry during this stage or as able to eat, so light, easy-to-digest snacks that provide quick energy in a single bite or sip are ideal.
Focus on carbohydrates for quick energy and hydrating foods and drinks for optimum fuel during this stage.
1. The Labour Prep Smoothie: Convenient, easy to eat, and filled with lots of energy-supporting foods like oats, raspberries, and dates. This smoothie is great to make and enjoy in the time leading up to your labour and is perfect fuel for labour (I love to prep this and have it in an insulated water bottle).
2. Energy balls like the Sunflower Flax Energy Balls: Bite-sized, one-hand snacks offering a quick energy boost when all you can do is eat a single bite.
3. Applesauce cups or pouches: Easy to eat, gentle on the stomach, and offer a convenient source of quick energy. You can make these at home, or simply buy the ready-to-go pouches they sell at the grocery store (hint: check the baby aisle!).
4. Salted Watermelon Mineral Juice: Electrolyte-filled to support hydration needs. Assign your birth support person to prep this for you at home, and bring in an insulated container to the hospital! Sometimes plain water can be less than appealing. It’s great to have options to stay hydrated!
5. Chocolate Covered Stuffed Dates: Easy to make in advance and is an ideal one-bite snack that can be packed for the hospital, providing a quick boost of readily available carbohydrates for energy.
5 hospital snack ideas for post-birth recovery
After birth, your body will need nutrients to recover, and it’s likely you’ll be hungry after all of the hard work of labour and birth!
Hospital food provided after birth has a reputation for being less than ideal when it comes to nutrition, taste, and even availability (so many women have told me that they went hungry for hours because the kitchen was closed overnight.)
For that reason, I always recommend going to the hospital prepared with a few things to eat that will start your body off on its healing journey and meet your hunger and nutrient needs.
You can bring a small cooler with you to the hospital with a few things you’ve made and frozen in advance, or have a friend or family member drop off food for you after you’ve given birth.
Some ideas for what to pack, make it advance, or ask friends/family to pick up for you
1. Bone broth
High in protein and easy to digest, bone broth is my #1 recommendation for right after birth! Not only does it meet your substantial post-birth and breastfeeding hydration needs since it’s a liquid full of electrolyte minerals, but it contains the amino acids (proteins) your tissues need to start the healing and repair process.
You can make bone broth in advance, freeze in individual mason jars, and bring to the hospital in a thermos, like many of my clients do! Alternatively, bring a high quality pre-made container or sachet and ask for some hot water! Check out the guide to bone broth here for more!
2. Soup or Stew
Like bone broth, you can make a healing soup or stew ahead of time (which I definitely recommend doing! Read more about how to prep healing meals for postpartum here) and bring it to the hospital in a thermos or container you can heat up.
Try the Slow Cooker Spiced Cauliflower and Sweet Potato Soup or Golden Mama Healing Stew from The Food Doula Cookbook
Alternatively, ask friends or family to drop off a warm soup from your favourite place. Warm meals take the pressure off your digestive system, support healing, and have more bioavailable nutrients for healing.
3. High protein one-handed snack:
Snacks are so key for after birth! You’ll need to eat frequently to keep up your energy after the labour marathon, and blood-sugar balancing protein-rich snacks will help you feel as good as possible, especially during sleep deprivation.
Snacks like oat bars, energy balls, protein pancakes, egg muffins, protein bars, higher protein pumpkin chocolate chip muffins, and granola are ideal to prep in advance, freeze, and have on hand for the hospital and your early postpartum months.
4. An electrolyte-loaded beverage:
You’d be surprised how much hydration you need after birth! For recovery, breastfeeding, your mental health, energy, shifting hormones and coping with less sleep, hydration is so important. Bone broth, coconut water, and electrolyte sachets are all perfect to pack.
5. A ‘soft fibre’ snack
Soft fibre is what I call the gentle-on-your-belly, prevent-post-birth-constipation foods that are ideal to eat after birth.
You can get soft fibre in prepped soups and stews that contain cooked lentils or vegetables, fresh berries, and avocado. Toss a couple in your bag!
Additional tips for packing hospital snacks for labour
Pack a variety: Having different options ensures that you have something appealing, no matter what you feel like eating.
Stay hydrated: Alongside your snacks, pack plenty of water and consider electrolyte drinks to maintain hydration. For all things electrolytes check out this blog: Everything You Need to Know about Electrolytes for Pregnancy, Postpartum, and Breastfeeding
Check with your hospital: Some hospitals have policies about eating during labour, so it's a good idea to check ahead of time.
Get prepared for a fuelled labour + postpartum
Having the right snacks on hand can make a significant difference during labour and birth. By choosing nutritious, easy-to-digest options, you can help sustain your energy and comfort throughout the process.
Prepare for a fuelled labour and postpartum recovery with The Essential Labour + Birth Nutrition Guide, featuring 45 easy-to-prep recipes, drinks, and snacks. This 16-page guide covers everything from what to eat during labour to kick-starting the healing process after birth.
Ready to get your freezer ready for postpartum and life with a baby with healing, energizing, and breastfeeding friendly meals and snacks? Click here to read the ultimate guide to postpartum freezer prep!