Best snacks to eat during labor

During labor, your body is working hard, and you’ll need energy to stay strong and focused. Depending on how long your labor lasts, it’s important to have some snacks that are easy to digest, hydrating, and provide sustained energy. While food choices may vary depending on your birthing plan (especially if you’re at a hospital where food intake might be restricted), here are some great snack options that are generally well-suited for labor:

1. Electrolyte-Rich Drinks

• Why: Staying hydrated is essential during labor. Electrolyte drinks will replenish sodium and potassium levels and help prevent dehydration.
• Options:
  • Coconut water
  • Pedialyte or electrolyte-infused sports drinks (look for options with less sugar)
  • Homemade fruit-infused water (e.g., with lemon or cucumber)

2. Fresh Fruit

• Why: Fruits provide quick energy from natural sugars, hydration from water content, and fiber to keep you feeling satisfied.
• Options:
  • Bananas: Great for providing potassium and easy on the stomach.
  • Apples: Can be paired with a protein like nut butter for a balanced snack.
  • Berries: Blueberries, strawberries, and raspberries are high in antioxidants and vitamin C.
  • Watermelon: Hydrating and refreshing, especially if you’re feeling hot or dehydrated.

3. Energy Bars or Granola Bars

• Why: Energy bars are compact and provide a balance of carbohydrates, protein, and fats, giving you a steady energy source.
• Options:
  • Clif Bars or Kind Bars: These provide good energy and are easy to nibble on between contractions.
  • Homemade Energy Bars: You can make your own bars with oats, peanut butter, honey, and dried fruits for a personalized option.

4. Nuts and Seeds

• Why: Nuts and seeds are a great source of healthy fats and protein, which can help sustain your energy during labor. They’re also easy to snack on and portable.
• Options:
  • Almonds, walnuts, or cashews.
  • Pumpkin seeds or sunflower seeds.
  • Trail mix with a balance of nuts, seeds, and dried fruit (but avoid options with too much sugar or salt).

5. Greek Yogurt or Cottage Cheese

• Why: These dairy options are rich in protein and calcium, helping with energy and muscle function during labor.
• Options:
  • Plain Greek yogurt (add honey or fruit for extra flavor).
  • Cottage cheese with sliced fruit or a drizzle of honey.
• Tip: Consider bringing it in a small, portable container to easily eat during breaks.

6. Whole Grain Crackers or Rice Cakes

• Why: Carbohydrates are your body’s main source of energy, so a small serving of crackers or rice cakes can help keep you fueled.
• Options:
  • Whole-grain crackers with a bit of cheese or hummus.
  • Brown rice cakes or rice cakes with almond or peanut butter for protein.
• Tip: Choose simple, unsweetened crackers to avoid sugar spikes and crashes.

7. Smoothies

• Why: Smoothies are easy to digest and can pack in a lot of nutrients. You can even freeze them into popsicles for a cool treat.
• Options:
  • Smoothies made with yogurt, fresh fruit, and spinach or kale for added nutrition.
  • Protein smoothies with plant-based protein powder, nut butter, or tofu for extra protein.
• Tip: If you’re in a hospital or birthing center, you can make a smoothie ahead of time and store it in a thermos or an insulated bottle.

8. Protein-Rich Snacks

• Why: Protein is essential for muscle recovery and endurance, so incorporating protein-rich snacks can support your stamina during labor.
• Options:
  • Hard-boiled eggs (easy to pack and eat).
  • Nut butter packets or spread on whole-grain bread or crackers.
  • Cheese sticks or small portions of cheese.
  • Jerky (look for natural or low-sodium versions).

9. Hydrating Popsicles or Ice Chips

• Why: Sucking on ice chips or frozen popsicles can provide relief, cool you down, and keep you hydrated during labor.
• Options:
  • Homemade fruit popsicles made from real fruit juice (or coconut water) without added sugars.
  • Ice chips or ice cubes, which can be soothing during contractions.

10. Energy-Boosting Snacks

• Why: Quick bites of energy can be helpful between contractions, especially if you’re feeling fatigued.
• Options:
  • Dried fruit like apricots, figs, or raisins, which provide a natural source of sugar and potassium.
  • A small piece of dark chocolate or a chocolate-covered energy bite for a quick sugar boost.

Things to Keep in Mind

• Stay Hydrated: It’s easy to forget water during labor, but dehydration can slow things down and make contractions more painful. Sip on water, coconut water, or electrolyte drinks between snacks.
• Easy to Digest: Since your stomach might be sensitive during labor, choose snacks that are light and easy to digest. Avoid overly greasy or spicy foods that might upset your stomach.
• Personal Preferences: Make sure to consider your personal tastes and any dietary restrictions. Some people may prefer not to eat much during labor, while others may need frequent snacks for energy.
• Hospital or Birth Center Rules: Some hospitals or birthing centers have specific policies about food during labor, especially if you’re receiving pain medication. Check in advance to understand what’s allowed.

Bonus: Labor Snacks for Your Birth Partner

Don’t forget your birthing partner! Having some easy, nourishing snacks on hand for them can help them stay energized and supportive during the long hours.

With the right snacks and hydration, you can maintain your energy levels and stay comfortable during labor. Have a mix of light, healthy options that will give you a boost without feeling too heavy. Best of luck on your birthing journey!