As your due date approaches, packing your hospital bag will become a top priority. While you'll undoubtedly focus on essentials for you and your baby, don't underestimate the benefits of some well-chosen snacks.
Whether you're pregnant with your first or third baby, labour is an intensely physical experience that demands a lot of energy and stamina. Don't be surprised if your midwife suggests popping some healthy and energising snacks in your hospital bag to help you prepare for labour, as the right snacks can make a real difference to your comfort and energy levels.
We spoke to Dr Anna Sanniti, a Registered Nutritional Therapy Practitioner and Nutritional Advisor to Wiley's Finest, who agrees saying, "Labour is physically demanding and sometimes can last for longer than 24 hours. Therefore, it’s important to make sure you have healthy, but easy to digest snacks on hand to keep energy levels up during early labour – for both you and your birth partner."
She recommends avoiding heavy or rich food and meals to prevent nausea and indigestion, instead suggests choosing snacks that provide a steady release of energy, rather than a quick sugar rush. "Ensuring your snacks provide sustained energy is important, especially if you have gestational diabetes. Select snacks that are higher in protein and fibre such as apple with nut butters, eggs, or dates which do not cause a high blood sugar spike." She also suggests speaking to your doctor or midwife about whether it’s safe for you to eat snacks if you're having a planned c-section or are at higher risk for potentially needing a c-section.
To help you through labour, we've picked some high energy but lighter, healthy snacks that should keep you away from the vending machine, your energy levels up and hopefully your spirits high.
1. Oat cakes and cereal bars
Dr Anna says "Oat cakes, cereal bars or wholegrain crackers are a great option to have on hand if you need something plain to sustain energy levels without the potential for inducing nausea or indigestion."
2. Isotonic drinks
An energy drink can you give that burst of energy if eating isn’t an option.
3. Fresh fruit
Gas and air can dry out your mouth and your lips, so snacking on some fresh fruit can help you feel refreshed and rehydrated. It's worth sticking to fruit that will last out of the fridge like grapes, bananas and apples.
4. Dried fruit
Dried fruits like dates, apricots, raisins are all high in vitamin E, iron and magnesium. "Dates are high fibre but easy to digest and are a great source of energy but do not spike your blood sugar like other dried fruits so can be recommended to mothers with gestational diabetes. Pair dates with some nuts for a great combination. Research also suggests that dates can speed up labour due to their oxytocin-like effects." Many women may also suffer from constipation after child birth so snacking on dried fruit like dates, prunes and figs will help ease the discomfort due to their high fibre content.
5. Sandwiches or pastries
Adding your favourite sandwich or pain au chocolat can be a really useful snack during labour. A carb-filled option will be just what you need to help release energy slowly while you're in labour.
6. Water and coconut water
Don't underestimate how important it is to pack some water with you. It's essential to stay hydrated during labour and it'll also help you keep cool during labour. Dr Anna also recommends coconut water saying "It's a great option to keep hydrated and replenish electrolytes during labour and contains lots of minerals such as potassium, magnesium, and sodium."
7. Boiled sweet or mints
One to help banish that gas and air taste, so don’t forget to chuck a pack of polos into your hospital bag.
8. Biscuits
Having a little sweet treat or your favourite snack on hand may just be what you need to get through and biscuits may be a safe alternative if the other snacks make you feel a little nauseous. A good Digestive or Hobnobs taste great dunked into a cup of tea and can give you a quick, yet satisfying fix.
9. Vegetable sticks or crackers
Both good options and offer different benefits for energy and comfort. Vegetable sticks provide a hydrating and nutrient-rich snack, while crackers offer a simple, easily digestible option that work well, especially if you're feeling a little nauseous.
10. Pre-boiled eggs
Adding in a few healthy snacks for postpartum recovery is also a good idea as you'll need it. Dr Anna says "Snacks postpartum should be nutrient-dense to support breastfeeding along with postpartum recovery. Some snack ideas include pre-boiled eggs, which contain protein and are rich in nutrients such as choline. Breastfeeding mothers have a higher requirement for choline, which supports the baby’s brain development through the breastmilk. Other great options include nuts and seeds which are a good source of healthy fats, and wholegrain toast or oats which contain carbohydrates to maintain energy levels."
About the expert
Dr Anna Sanniti nutritional adviser to Wiley's Finest, is also a Registered Nutritional Therapy Practitioner rCNHC mBANT with a PhD in Clinical Medicine and Genetics. Anna has a special interest in women’s health, fertility, pregnancy, and autoimmune diseases and runs a private practice in Sussex.
About the author
Keya Modessa, is our Senior Digital Writer and brings over a decade of experience from the digital realm to Mother&Baby. As a mother of two, Keya understands the joys and challenges of modern parenthood and uses her own experience, to give practical advice. Keya has worked across national publications including glossy women's mags, Food and Travel, and more recently as digital lead for Muddy Stilettos.