Packing your hospital bag is one of the most exciting steps as your due date approaches. You’ve probably included the essentials - baby clothes, phone charger, toiletries - but there’s one item that deserves a little extra thought: snacks.
Whether you’re in the early stages of labor or recovering after birth, having the right snacks on hand can make a huge difference. They help maintain your energy, keep you comfortable, and give you a sense of control in what can be a very unpredictable experience. Here’s a helpful list of snacks to consider for both during labor and the hours and days after delivery.
Snacks for During Labor
Not every hospital allows eating during active labor, so be sure to check with your care provider ahead of time. But if you’re in early labor or in a facility that’s flexible, having light, energizing snacks can be a great support.
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Electrolyte drinks or coconut water
Labor can be physically intense, and staying hydrated is crucial. Bring a couple of coconut water cartons or electrolyte powder packs to stir into water. These help replenish minerals and give you a quick boost without upsetting your stomach. -
Honey sticks or hard candies
Simple sugars can give you quick energy, especially when you’re feeling drained. Honey sticks are easy to carry and soothing, while hard candies (like lemon or ginger) can also help with nausea. -
Crackers or pretzels
Something bland and salty can be comforting and won’t cause stomach upset. They’re also easy to munch on if you don’t feel like eating much. -
Granola bars or energy bars
Look for options with clean ingredients - think oats, nuts, and dried fruit. A mix of carbs and protein can keep your energy steady without being too filling. -
Dried fruit
Apricots, mango, or dates offer natural sugars and fiber. They’re also easy to nibble on in small amounts.
Snacks for After Delivery
Once baby has arrived, your body will be craving nourishment. Whether it’s been a long labor or a surgical birth, postpartum hunger is real. Having snacks you love—and that are easy to eat—can make a big difference in those early hours of recovery.
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Trail mix or nut butter packets
Great for protein, fiber, and healthy fats. Single-serving nut butter pouches are convenient and mess-free. -
Instant oatmeal cups
Hospitals usually have hot water available, so you can enjoy something warm and filling even in your bed. Oats are also known to support milk production if you’re breastfeeding. -
Dark chocolate or sweet treats
A little chocolate goes a long way in lifting your mood. Bonus: dark chocolate has magnesium and a bit of caffeine, which can help if you’re running on no sleep. -
Applesauce or fruit pouches
These are easy to eat one-handed, hydrating, and surprisingly satisfying. Look for no-sugar-added options with simple ingredients. -
Cheese sticks or shelf-stable yogurt tubes
If you have access to a fridge (or bring a small cooler bag), dairy-based snacks are great for protein and calcium.
A Few Packing Tips
Keep snacks in a separate pouch so your partner or nurse can grab them easily. Bring a large reusable water bottle with a straw—you’ll be drinking a lot more than usual. And if you have a birth partner, toss in a few extra snacks for them too. They’ll appreciate it.
Labor and postpartum recovery are demanding on your body and mind. Having snacks that are nourishing, comforting, and familiar can help you feel grounded and supported. Think of them as fuel for one of the biggest and most beautiful jobs you’ll ever do.