20 Healthy Snacks for Hospital Bag and Things to Avoid

As I planned for my baby’s arrival, I learned that packing a hospital bag meant much more than throwing in clothes and basic items.

Like many new parents, I first thought about toiletries and comfortable outfits, but I almost missed something crucial: good snacks.

Trust me, having the right food makes a huge difference in how you feel during your hospital stay. Did you know labor typically lasts around 12 hours?

That’s three times longer than a marathon! Since hospital food isn’t always there when hunger strikes, I found that bringing my own snacks helped me stay strong, comfortable, and well-fed through it all.

Importance of Snacks in a Hospital Bag

Your hospital stay requires planning, and snacks are a vital part of this preparation.

Unlike regular meals, which might not match your schedule or needs during labor, having your own snacks puts you in control of your nutrition. Hospital cafeterias often have limited hours, and the food might not meet your preferences or nutritional needs.

When you pack your own snacks, you can eat whenever you feel hungry, choose foods that make you feel good, and keep your support person from having to leave your side to find food.

Energy Boost

Labor demands a lot from your body, much like running a long race. Your muscles need constant fuel to keep working effectively.

Good snacks with carbohydrates give you quick energy, while protein helps you maintain strength over many hours. Simple options like bananas provide fast fuel, and items like Greek yogurt offer protein for lasting energy.

Small, frequent bites help keep your blood sugar steady, which is key when you’re working hard. Having these energy-giving foods ready means you won’t run out of steam when you need strength the most.

Hydrating 

Staying hydrated matters just as much as eating during labor. During this intense physical work, your body loses water through sweat and breathing.

Foods with high water content, such as fresh fruit, applesauce cups, and clear broths, can help maintain fluid levels alongside regular drinks.

Adding electrolyte drinks to your bag helps replace important minerals you lose.

Plain water sometimes becomes less appealing during labor, so having options like coconut water or bone broth gives you different ways to stay hydrated and keep your energy up.

Easy to Digest 

During labor, your body needs simple foods that won’t cause stomach upset.

Light snacks that break down quickly give you energy without making you feel heavy or uncomfortable. Good choices include crackers, small portions of nut butter, and fruit pouches.

These foods give you strength without sitting heavily in your stomach.

Since labor can sometimes cause nausea, picking mild-flavored items helps ensure you can keep eating when needed.

Small bites taken regularly work better than large meals. This allows your body to use the energy while you stay focused on the work ahead.

Some Healthy Snacks For Your Hospital Bag 

Picking the right snacks for your hospital bag means considering your needs at different stages.

Your food needs change from early labor through to recovery after birth. Small, nutrient-rich items work best since they take up little space but give you plenty of energy.

Packing a mix of sweet and plain options helps since your taste preferences might change during labor. Include items that stay fresh without refrigeration, plus some that can go in a small cooler.

This planning helps you stay strong through each stage of your hospital stay.

Early Labour Snacks

You might still feel like eating normal portions at the start of labor.

This time is perfect for snacks that give you lasting energy since you don’t know how long this phase will last.

Your body can still digest more substantial foods, so use this time to build up your energy stores.

Focus on foods that combine nutrients like protein and carbohydrates to help you stay strong. Having these more filling options ready means you won’t start the harder parts of labor feeling hungry.

1. Greek Yogurt with Granolas 

Greek yogurt packs twice the protein of regular yogurt, making it ideal for long-lasting energy.

Adding granola brings in healthy grains that keep you satisfied.

Buy single-serving cups that fit in a mini cooler – they’re perfect for quick bites between contractions. The cool, smooth texture often feels good when you’re working hard.

Choose plain yogurt to avoid extra sugar, and pack granola separately to keep it crunchy.

This mix gives you protein for strength, carbohydrates for quick energy, and good bacteria that helps your digestion work well.

2. Protein Bars 

Look for protein bars with simple ingredients you can read.

Good options include nuts, seeds, and dried fruit without added sugar. These bars give you steady energy that lasts, unlike sugary options that cause quick drops in energy.

Check the protein content – aim for at least 10 grams per bar. Small bars work better than large ones since you might want just a few bites at a time.

Keep them in easy reach for quick energy when you need it. Pick bars that don’t melt or get sticky, making them simpler to eat during labor.

3. Fresh Smoothies 

Mix fruits, milk, and oats in a smoothie for easy-to-drink nutrition.

Pour your blend into an insulated bottle to keep it cold for hours. Simple combinations like banana with milk work well – they give you quick energy without being too heavy.

Adding oats helps the energy last longer. Keep the mix basic – your stomach might be sensitive during labor.

Small sips between contractions help keep your strength up.

Make extra to freeze in small portions, then let them soften to a slushy texture – this feels good during labor.

4. Fruits Like Apple or Banana

Apples and bananas make perfect labor snacks – they need no prep and stay fresh at room temperature. Bananas give you quick energy and help prevent muscle cramps. Their soft texture makes them easy to eat even when you don’t feel like chewing much.

Apples offer natural sugar for energy, plus fiber that helps you feel satisfied longer.

Cut them into small pieces ahead of time and store in a container – this makes them easier to eat.

These fruits sit well in your stomach and give you steady energy without making you feel full.

5. Baked Potato 

A plain baked potato offers gentle comfort food during early labor.

Its warm, mild flavor sits well when other foods seem unappealing. The starch gives you steady energy that lasts for hours.

Pack it already cooked and wrapped in foil – you can eat it at room temperature or ask staff to warm it.

Skip heavy toppings that might upset your stomach.

A little salt adds flavor without being too rich. The potato’s soft texture makes it easy to eat in small bites.

Its complex carbohydrates help keep your blood sugar steady through contractions.

Snacks During Labour 

As labor gets stronger, you’ll want different foods than you did at the start.

Now’s the time for small, quick bites that give you energy fast. Your body needs simple foods that digest easily while it’s working hard.

Having several light options ready means you can try what feels right in the moment.

Keep these snacks within easy reach – you might only want tiny amounts between contractions.

Think of these foods as quick fuel stops that help you keep going without weighing you down.

6. Stuffed Dates Dipped in Chocolate

Dates provide natural sugar that turns into energy right away.

Adding a light chocolate coating makes them more pleasant to eat.

One or two bites give you a boost when you need it most.

The sweetness can lift your mood during hard work. Stuff them with a small amount of nut butter to add staying power.

Make these ahead and keep them in a small container – they stay fresh without cooling. Their small size lets you eat just a little when you want. The mix of sugars helps both quick and lasting energy.

7. Applesauce 

Applesauce gives you energy without asking much of your stomach.

The smooth texture makes it easy to swallow even when you don’t feel like eating.

Single-serve cups or pouches work best – no spoon needed. Pick plain versions without added sugar – they’re lighter on your system. The natural fruit sugars help fuel your muscles.

The high water content helps keep you hydrated. It stays fresh for hours without cooling.

When other foods seem too much, applesauce often still works well. Small sips between contractions give you steady energy.

8. Frozen Berries 

Frozen berries turn into small, cooling snacks as they thaw.

Pack them in a container – they help keep other foods cold while slowly softening. The cold feels good when you’re working hard.

These berries contain natural sugars for quick energy, plus lots of water to help you stay hydrated.

Their small size makes it easy for them to eat one at a time.

The cold numbness can help if you feel sick. Let them thaw just enough to be soft but still cool. Their natural sweetness often tastes good when other foods don’t appeal.

9. A Spoonful of Raw Honey 

Raw honey gives you instant energy when you need a quick boost.

Pack small packets or a tiny jar for easy use. The natural sugars go straight to your muscles, helping them keep working.

Honey also soothes your throat if it gets dry from breathing hard.

A small amount on your tongue can give you energy between contractions. It doesn’t need digesting, so it works fast when you’re tired.

The sweet taste might help if you feel sick. Keep it handy for quick energy without filling your stomach.

10. Peanut Butter Sandwich 

A simple peanut butter sandwich provides balanced energy that lasts.

Cut it into small squares – easier to handle than a whole sandwich.

Bread provides quick energy, while peanut butter adds protein for longer-lasting strength. Choose whole-grain bread for better energy.

Keep it basic—skip extras like jelly that might be too sweet. The protein helps steady your blood sugar during long hours, and the familiar taste can be comforting when you’re stressed.

Pack it in a small container to keep it fresh. It stays good for hours without cooling.

Post-Birth Recovery Snacks

After birth, your body needs good food to heal and make milk if you’re nursing.

Now, you can eat more normally again, but smart choices help you feel better faster.

Focus on foods that build your strength back up.

Your appetite might be big after all that work – having healthy options ready helps you make good choices.

Pack items that give you energy for the first days with your baby. These foods help your body recover while keeping you satisfied during long hours with your newborn.

11. Porridge 

Porridge gives you warm comfort after birth while being gentle on your system.

Ask for hot water to make instant plain oats – they’re easy to digest and fill you up.

Add sliced banana for extra energy or a spoon of honey for sweetness.

The fiber helps your body get back to normal.

Oats may help with milk production if you’re nursing. The warm food feels good when you’re tired.

Pack single-serve packets for easy prep. Plain oats let you control what you add based on how you feel. They give you steady energy for the first days.

12. Homemade Cookies 

Pack cookies made with oats and whole wheat flour for good energy.

Keep them small – two bites each works well. Add dried fruit instead of chocolate for natural sweetness. These make good snacks during night feeds.

The whole grains help keep you full longer.

Making them at home lets you control the sugar and choose healthy ingredients. They stay fresh in a sealed container.

Having cookies ready means you won’t need to depend on hospital snacks. The familiar taste brings comfort when everything else is new.

13. Cereal 

Bring a small container of whole grain cereal for quick meals.

Pick types with fiber but not too much sugar – they help your body recover better. Ask for milk at the hospital or pack shelf-stable milk boxes. The fiber helps your digestion get back on track.

Whole grains give you lasting energy for long nights. The crunch feels satisfying when you’re hungry.

Having cereal ready means you can eat any time, even if you miss meal service.

It’s filling without being heavy on your stomach. Many nurses can bring you milk between regular meal times.

14. Roasted Chickpeas 

Roasted chickpeas make perfect one-handed snacks while holding your baby.

Their protein helps heal your body and keeps you full.

The fiber supports healthy digestion. Season them lightly – plain salt works well.

They stay crunchy in a sealed container and don’t need cooling. You can eat a few at a time when you’re hungry.

They give you good energy without sugar crashes.

Their small size makes them easy to keep by your bed. The protein helps if you’re making milk for your baby. They’re filling but not too heavy.

15. Fruit Muffins 

Make small muffins with real fruit and whole wheat flour for better nutrition.

Their size makes them perfect for eating with one hand while holding your baby. Bananas or apples add natural sweetness and moisture.

Whole grains help keep you full longer. Pack them in pairs in small bags – easy to grab when hungry.

They taste good at room temperature and stay fresh for days.

The fruit adds fiber to help your body recover. These make good snacks during night feedings. Having them ready means you won’t skip meals when you’re busy with the baby.

Snacks for Hydration 

Drinking enough becomes extra important during and after birth.

Your body needs more fluids than usual for recovery and milk production. Having different drink options helps because plain water might get boring.

Pack items that add both fluids and nutrients to your diet. Keep drinks close by – you’ll need them often.

Remember that some foods can help with hydration too. Getting enough fluids helps prevent tiredness and helps your body heal. Different temperatures and flavors make it easier to drink enough.

16. Water 

Bring a large water bottle that’s easy to drink from with one hand.

Fill it often – you need more water than usual right now.

Room-temperature water often goes down easier than very cold.

Sip regularly rather than waiting until you feel thirsty. Some bottles have marks to help you track how much you drink.

Keep it within reach at all times.

Clearwater helps your body work best. If plain water gets boring, add lemon slices for light flavor. The nurses can refill your bottle with ice and water whenever you need it.

17. Coconut Water

Pack small cans or boxes of plain coconut water.

It adds minerals your body needs while helping you stay hydrated. The light, sweet taste makes it easy to drink. It works better than sports drinks because it’s natural.

The minerals help your muscles recover after birth. It feels good at room temperature or cold.

Small containers let you drink it fresh each time.

Some women find it helps with milk production. It gives you energy without caffeine. The natural sugars help you feel better when you’re tired.

18. Soup 

Bring clear soup in a thermos to stay warm for hours.

Light broths give you both fluid and salt that your body needs. The warm liquid feels good when you’re tired.

Clear soups are easy to sip between caring for your baby.

Pack simple chicken or vegetable broth without heavy ingredients.

The warmth helps you feel settled and calm. Ask nurses for hot water to refill your thermos. Soup adds fluids without being plain like water.

The salt helps your body hold onto the fluid better. Small sips work well even if you don’t feel hungry.

19. Apple Juice 

Pack small boxes of plain apple juice – they don’t need cooling.

Pick types with no added sugar – natural fruit juice works best. The fruit sugars give you quick energy when you need it.

Mix it with water if straight juice feels too sweet. The familiar taste can help if you feel queasy.

Having juice boxes means you can drink just what you need without waste.

The natural fruit sugar helps prevent tiredness. It adds variety when you get tired of water.

Small boxes fit easily in your bag. Save some for when you’re nursing – you might get thirsty.

20. Popsicles 

Ask the nurses to store some popsicles in their freezer.

Pick fruit without added color or sugar. The cold feels good during labor and after birth.

They melt slowly, adding fluid without having to drink lots at once. The cold can help if you feel sick to your stomach.

Fruit-based ones give you natural sugar for energy. They’re refreshing when you get warm from working hard.

The ice helps cool you down and adds fluid. Some women find that cold numbs their throat if it’s sore from breathing hard. They make a nice change from regular drinks.

Snacks to be Avoided 

Some foods can make labor harder or cause problems during your hospital stay.

Picking the wrong snacks might make you feel sick or uncomfortable when you need strength. While people respond differently to foods, certain items often cause issues during labor and recovery.

Knowing what to skip helps you pack better choices in your hospital bag.

Being careful about your food picks helps you stay strong and comfortable. Let’s look at specific items that you might want to leave out of your hospital bag.

Orange Juice 

Skip orange juice during labor and right after birth. The acid in oranges can upset your stomach and cause burning feelings, especially when you’re lying down.

If you want fruit juice, pick milder options like apple juice instead. The acid might also make you feel sick if you’re already queasy from labor.

Some women find that citrus juice makes heartburn worse.

Even watered-down orange juice can be too strong during this time. Your stomach is more sensitive during labor, making acidic drinks harder to handle.

Fizzy Drinks 

Stay away from sodas and sparkling water during your hospital stay.

The bubbles can trap air in your stomach, making you feel bloated and uncomfortable. This extra air might increase pressure when you’re trying to focus on labor.

Fizzy drinks can also make you burp, which isn’t helpful during contractions.

The gas bubbles might cause stomach cramps that you don’t need right now. Some fizzy drinks have caffeine too, which can make you feel jittery.

Plain water or flat drinks work much better for keeping you hydrated without extra problems.

Sugary Snacks 

Avoid candy, sweet drinks, and other high-sugar treats.

These give you a quick energy boost but then make you feel more tired when your blood sugar drops. This up-and-down pattern can leave you feeling weak when you need strength the most.

Sugar can also make you feel shaky and unfocused during labor.

Your body needs steady energy that lasts, not quick highs and lows.

Sweet snacks might also make you feel sick to your stomach. Pick natural sugars from fruits instead – they work with your body better.

Spicy Food 

Leave out spicy snacks from your hospital bag.

Spices can cause heartburn and stomach upset when you’re lying down during labor. Your digestion slows during labor, making spicy foods sit heavily in your stomach.

These foods might also make you sweat more when you’re already working hard. Some women find spicy tastes too strong when they feel nauseated.

The oils in spicy foods can also make your mouth burn, making it harder to stay hydrated.

If you want flavor, pick mild seasonings like a little salt instead.

Processed Snacks 

Skip chips, packaged cookies, and other processed items.

These often contain lots of salt, which can make you thirstier without giving you good nutrition. Many processed snacks use artificial ingredients that might upset your stomach.

They also lack the nutrients your body needs for energy and recovery.

These snacks fill you up without helping your body work well.

The extra salt can make you retain water, adding to any swelling. The artificial flavors might taste too strong when you’re sensitive during labor. Choose whole foods that give your body real fuel instead.

Conclusion 

I can’t stress enough how much time I spent planning my hospital snacks – and I’m so glad I did!

From my experience, good food picks really helped with my labor and recovery.

When I packed my bag, I made sure to include different snacks for each stage, from early labor right through recovery.

I kept everything simple, healthy, and easy to eat.

Having my own food meant I could eat whenever I felt hungry, not just at set meal times.

My top tip? Pack snacks for every need – quick energy, lasting power, and comfort. Trust me, smart snack choices made a real difference in how I felt during this special time.

Frequently Asked Questions

What Snacks are Good During Labor?

Simple snacks that work well during labor include apple slices, bananas, yogurt cups, honey sticks, and small bites of peanut butter sandwiches. These give quick energy without upsetting your stomach.

What Foods Soften the Cervix?

While food alone can’t guarantee cervical softening, dates, pineapple, raspberries, bananas, and plain green tea might help support your body’s natural processes near delivery time.