TL;DR: Hospital bag must haves
✔️ Birth is physically intense: like a marathon-level effort, so packing the right snacks and hydration is essential for fuel and recovery.
✔️ Hydration gear is top priority: electrolyte sachets (magnesium/sodium/potassium), coconut water, and a straw-lid bottle make staying hydrated easier during labour.
✔️ Snacks for labour: choose easy-to-digest carbs + some protein/fat e.g., bananas, medjool dates (linked to cervical ripening), homemade bliss balls, and protein bars.
✔️ ecovery & breastfeeding phase: focus shifts to nutrient-dense items (protein, iron, zinc, omega-3s) e.g., trail mix (pumpkin seeds, almonds, apricots), bone broth, dark chocolate, protein bars.
✔️ Don’t just focus on baby/gear: your nourishment matters too. Packing smart equates to supporting your body’s demands during and after birth so you heal and thrive, not just survive.
As I head towards the end of pregnancy, I’ve officially started packing the hospital bag, and let’s be honest, it’s a mix of practicality, nourishment, and a few creature comforts that will make labour and recovery feel that little bit more manageable.
There’s a lot of talk online about what to pack (and just as many opinions!), but as a Clinical Nutritionist and mum, I’m all about keeping it simple, attainable, and evidence-based. One of the biggest things women forget to think about when packing? Nutrition, especially during and after labour.
Because here’s the truth: giving birth is like running a marathon. It’s physically demanding, mentally intense, and your body needs quick, reliable fuel to keep going and recover.
When I had Sunny I was totally under prepared, I had no snacks with me, no hydration support ( apart from a water bottle with a straw), I relied on hospital food and we all know how rubbish dried biscuits and white bread is for a labour snack. I sipped on shaved ice, and I was starving but couldn't find anything to eat between contractions.
I remember thinking at the time " how will I get through this". I ended up having an epidural and as the contraction became more tolerable I asked for a huge bowl of pasta because I needed the carbohydrates and protein to be able to birth Sunny. My husband ended up feeding me because I was so exhausted from not having snacks and nutritionally met food during my full day of labour. Don't make the same mistake I did ;)
Here’s exactly what’s in my hospital bag, with a special focus on the nutrient-dense snacks that are going to keep me powered, calm, and nourished.
Hydration
First up, fluids. Labour is dehydrating. Between sweating, breathing, and possibly hours of active labour, staying hydrated supports endurance, blood pressure, and uterine contractions.
I’m packing:
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Electrolyte sachets (look for ones with magnesium, sodium, and potassium). These help replenish lost minerals and keep energy stable.
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Coconut water, gentle on the stomach and a natural source of electrolytes.
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A stainless-steel drink bottle with a straw lid, because when you’re mid-contraction, twisting a lid off isn’t happening.
Quick-Fuel Snacks for Labour
During early labour, your digestive system slows down — but you still need energy. The key is easy-to-digest carbohydrates paired with some protein and fat for sustained fuel.
Here’s what I’m packing:
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Bananas and Medjool dates - nature’s quick-energy combo. The glucose gives fast fuel for contractions, and dates are shown to support cervical ripening and shorten labour length (yes, there’s actual research on this!).
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Funday Lollies - Having a healthier alternative to sugar laden lollies is a must for quick burst of energy between contractions.
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Homemade bliss balls with oats, flaxseed, and a touch of honey - good fats + fibre + slow carbs.
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Chief Collagen bars - these are my non-negotiable! High in protein, made from real food ingredients, and easy to eat one-handed. Think a bite at a time.
The Chief Nutrition Range: My Hospital Snack.
Chief Collagen Bars are rich in grass-fed beef collagen (which supports tissue repair, collagen synthesis and skin healing, yes, even postpartum recovery!). They also contain natural fats and fibre, keeping blood sugar stable and energy levels consistent, exactly what you need in those long, unpredictable hours.
Post-birth, when appetite returns, I’ll be reaching for the Chief Beef Brisket Bars, a savoury, nutrient-dense hit of protein (organic beef) and iron without any additives or seed oils. Iron is crucial for rebuilding red blood cells and energy stores after blood loss during delivery. These contain 18.4gs of protein per bar.
Snacks for Recovery and Early Breastfeeding Support
The hours (and days) after birth are a nutritional rollercoaster. You’re exhausted, emotional, and your body’s nutrient needs skyrocket, particularly for protein, zinc, iron, choline, vitamin C, B vitamins, and omega-3 fats to support tissue repair, milk production, and mood regulation.
My go-to's:
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Chief Collagen bars and Beef Brisket Bars - for quick protein and fats.
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Trail mix - with pumpkin seeds, almonds, and dried apricots (great for iron and magnesium).
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Bone broth sachets - healing, hydrating, and comforting.
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Dark chocolate - or antioxidants and sanity.
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Chief Collagen Powder – for tissue repair and regeneration.
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Oats with flaxseed - supports milk supply and keeps you full between feeds.
Final Thoughts: Nourish, Don’t Just Survive
When we think about labour prep, we often focus on the nursery, the birth plan, or the baby clothes, but our own nourishment matters just as much.
Packing nutrient-dense snacks isn’t just about convenience; it’s about supporting your body through one of the most intense physical experiences of your life and giving yourself the best chance to recover, heal, and thrive postpartum.
So if you’re preparing your own hospital bag right now, take it from me, throw in a few Chief Collagen bars, some Chief Collagen Powder or a Beef Brisket Bar, add a mix of electrolytes, and give yourself permission to pack food that feels comforting and energising. Because birth may be unpredictable, but being nourished doesn’t have to be.
