Nest, Nurse and Nourish

The Evidence-Based Hospital Bag Checklist (Including What to Actually Eat During Labour)

The Evidence-Based Hospital Bag Checklist (Including What to Actually Eat During Labour)

The day I packed my first hospital bag, I had 47 articles open in my browser. Forty-seven. Most of them said the same thing: pack underwear, pack a robe, pack snacks. None of them explained why. None of them mentioned the research. And almost none of them addressed the question that genuinely mattered to me at 36 weeks pregnant: should I actually be eating during labour, and if so, what?

I’m a Sydney mum, currently postpartum, and I spent more hours than I’d like to admit researching this. I read the RANZCOG guidelines. I read the Cochrane reviews. I asked my midwife what they actually tell labouring mums in 2026 (the answer surprised me). I packed, repacked, and over-packed before I figured out what actually mattered.

This guide is the one I wish I’d had. Every item on this list has a reason – and where there’s research, I show you what the evidence actually says. The labour food section in particular is built on current peer-reviewed studies and Australian clinical guidelines, not just blog hearsay.

Here’s what we’ll cover:

  • What to pack for you (with the why for each item)
  • What to pack for baby
  • What to pack for your birth partner
  • The science of eating during labour – and exactly what to pack to eat
  • What NOT to pack (this is where most hospital bag lists go wrong)
  • A free downloadable checklist you can print and tick off

Grab a cup of tea. Let’s get into it.

A quick note on evidence and trust

I’m a Sydney mum who has researched this carefully – but I’m not a midwife, or obstetrician. The research I cite below comes from peer-reviewed journals (Cochrane Library, PubMed-indexed studies), Australian clinical guidelines (RANZCOG, the Australian College of Midwives, Safer Care Victoria, Queensland Health), and international bodies (WHO, NICE, ACOG, SOGC). I’ve linked or named the sources so you can read them yourself if you want to. For more information please refer to my Medical Disclaimer.

Please always defer to your own care team’s advice, especially if you have any pregnancy complications. If your midwife, GP, or OB tells you something different from what I write below, listen to them – they know your specific situation.

As an Amazon Associate I earn from qualifying purchases. This article contains affiliate links. If you buy through them, I may earn a small commission at no extra cost to you. I only recommend products I genuinely use and trust. Read my full Affiliate Disclosure. I’m not a healthcare professional. This article reflects my personal experience and research, not medical advice. Please consult a qualified provider about your specific situation. See my full Medical Disclaimer.

When to pack your hospital bag

Pack by 36 weeks. Babies come early – about 1 in 10 are born before 37 weeks, and even more come at 37-38 weeks. Leaving packing until 38+ weeks is a gamble most mums regret.

Three practical tips:

  • Pack the bag and physically place it by the front door (or in the boot of your car if you trust the temperature)
  • Pack a separate ‘going home’ bag if you can – you really won’t want to wear what you arrived in
  • Tell your partner what’s in each bag and where – they’ll be the one running back for the forgotten phone charger

Some mums pack two bags: one for labour and the first 24 hours, and one for the rest of the stay. If you’re delivering at a hospital with a private room and longer stays, this can be helpful. For public maternity wards in Australia, one well-organised bag is usually enough.

A good weekender duffel or hospital bag with multiple compartments makes packing – and finding things at 2am – far less stressful.

For mum – the essentials

Clothing for labour and birth

  • 2 loose nursing nightdresses or maxi dresses – choose front-opening so they don’t need to come off for skin-to-skin and breastfeeding. Bonds Bumps maternity dresses, Boody bamboo nightdresses, and Kindred Bravely Simply Sublime are reliable Australian options.
  • A robe or kimono – warm, comforting, and easy to throw on for baby checks and corridor walking. Don’t pack white. Don’t pack anything you’d cry over staining.
  • Slippers with grip soles – hospital floors are slippery, particularly with fluids that will be around postpartum. Don’t pack ballet flats or slides without grip.
  • Warm socks – most mums get cold during labour as adrenaline shifts, especially during transition and immediately after birth. Pack 2-3 pairs of thick cotton or wool socks.
  • 2-3 nursing bras – one size up from your late pregnancy size. Your milk will come in around day 3, and you’ll need the extra room. Bravado Body Silk Seamless and Kindred Bravely Sublime are both excellent.

Postpartum essentials (this is where most lists underpack)

Recovery is not glamorous. Pack for the reality, not the Instagram version.

Toiletries and self-care

Documents and admin

  • Hospital admission paperwork/cards
  • Medicare card
  • Private health insurance details (if applicable)
  • Photo ID
  • Your birth preferences document, printed and brief (more on this below)
  • Pregnancy notes or handheld records (your hospital will have told you what they want)

A simple zip document folder keeps everything together and easy for your partner to find.

For baby – what you actually need

This is where most hospital bag articles overpack significantly. Babies don’t need 47 outfit changes. They need clothing in two sizes (because some newborns are tiny and some are not), basic comfort, and somewhere safe to ride home in.

Clothing

Australian-friendly note: Bonds Wondersuits (zippered, easy nappy access, available everywhere) are the unofficial uniform of Australian newborns. They wash well, last forever, and one-piece zippered sleepsuits are easier than press-stud onesies at 3am.

Nappies, wipes, and care

  • Newborn nappies (size 1 or newborn) – pack 15-20 to be safe; hospitals usually provide some but never enough
  • Baby wipes – water wipes (WaterWipes, Pure Baby) are the gentlest for newborn skin
  • A small tube of nappy cream (just in case, though most newborns don’t need it for the first few days)

Going home

  • Newborn-safe car seat properly installed before you leave for hospital – you’ll be checked before discharge
  • Consider having it professionally fitted (most baby retailers offer this service)

Honest reality check on baby packing

The hospital provides nappies (some), blankets, swaddles, and basic newborn supplies. You don’t need to pack as much as Pinterest tells you to. Your baby will spend most of the first 24 hours skin-to-skin on your chest or in a hospital-provided swaddle. Save the cute outfits for the going-home photo and the first week at home. Recovery and rest are the priorities.

The evidence-based labour food section

This is the section I most wished existed when I was pregnant. The advice you’ll get from random Facebook groups, well-meaning relatives, and even some outdated hospital materials often conflicts. Some say ‘don’t eat anything once labour starts.’ Others say ‘eat whatever you want.’ What does the actual research say?

Let’s go through it.

The old rule – and why it’s outdated

If you’ve been told you can’t eat during labour, that advice traces back to 1946. An American anaesthetist named Dr. Curtis Mendelson published a paper reporting cases of pulmonary aspiration (food and stomach acid entering the lungs) during general anaesthesia in labouring women. To prevent this rare but serious complication, hospitals worldwide adopted a blanket policy of ‘nil by mouth’ during labour.

That was nearly 80 years ago. Modern anaesthesia is dramatically safer than it was in 1946. Caesarean sections are now performed with regional anaesthesia (epidural or spinal) in the vast majority of cases, not general anaesthesia. Aspiration during obstetric anaesthesia is now exceptionally rare – research estimates the risk of maternal mortality from anaesthetic complications at approximately one in a million in modern practice.

And yet, in many hospitals worldwide, women are still told not to eat during labour. The reasons are partly tradition, partly hospital risk-management policy, and partly the persistent influence of that 1946 paper.

What the current evidence actually says

The most recent and rigorous evidence comes from Cochrane systematic reviews and large-scale studies published in the last decade. Here’s the summary:

The Cochrane Database review on eating and drinking in labour concluded: ‘Since the evidence shows no benefits or harms, there is no justification for the restriction of fluids and food in labour for women at low risk of complications.’

A 2025 scoping review published in Frontiers in Medicine analysed 17 studies involving 13,141 participants. The conclusion:

‘Moderate oral intake did not prolong labor duration in low-risk parturients and helped maintain energy expenditure during labor.’

A 2017 systematic review and meta-analysis in Obstetrics & Gynecology found that less-restrictive food intake during labour was associated with shorter labour duration – by approximately 16 minutes on average – with no increase in adverse outcomes.

So: not only is eating during low-risk labour not dangerous, it may actually shorten labour and improve outcomes.

What Australian guidelines say

This is the part many Australian mums don’t know about. RANZCOG (the Royal Australian and New Zealand College of Obstetricians and Gynaecologists), in their 2024 clinical guideline ‘Care in labour in the absence of pregnancy complications,’ explicitly states:

‘It is safe for women to drink to remain hydrated and have a light diet in established labour unless risk factors develop that make a general anaesthetic more likely.’

This is a clear, evidence-based position from Australia’s peak obstetric body. State-level health guidelines align:

  • Queensland Health 2022 guidelines: encourage women to ‘eat and drink as desired’ during labour
  • SA Health 2022 perinatal practice guidelines: same position
  • Safer Care Victoria 2021: encourages hydration, light meals, and mobility for a smoother labour

Internationally, the World Health Organization, NICE (UK), ACOG (US), and SOGC (Canada) all agree: low-risk labouring women should be free to eat and drink as they wish.

Why eating actually matters – the calorie demand of labour

Here’s the part that surprised me most when I was researching:

Labour can last for hours (and for some days). Research suggests active labour requires approximately 50 to 100 kilocalories per hour. Active labour can burn 300-600+ calories per hour, comparable to high-intensity exercise like running or cycling. Your uterus is the largest and strongest muscle in your body, and during labour, it contracts continuously, sometimes for 12 to 20+ hours.

Going into that fasting is genuinely the equivalent of running a marathon without breakfast. When the body runs out of accessible glucose, it switches to burning fat for energy, producing ketones. High ketone levels (ketosis) during labour have been associated with longer labours and increased need for intervention. Maintaining steady, gentle nutrition prevents this.

Hydration is even more important. Dehydration in labour can cause stalled contractions, reduced placental blood flow, and increased fatigue. Sipping continuously through labour is one of the single most useful things you can do.

When eating may need to be restricted

There are situations where your care team may restrict your food intake during labour. These include:

  • Planned caesarean section – typically requires fasting for 6-8 hours beforehand
  • Conditions that increase the likelihood of needing emergency general anaesthetic (some types of preeclampsia, certain placenta issues)
  • After receiving opioid pain relief, which slows digestion
  • If labour develops complications requiring more intensive monitoring

Your care team will tell you if any of these apply. Follow their guidance – they know your specific situation in ways I and the general evidence cannot.

The labour food list – what to actually pack

Now the practical part. Based on the research above and what experienced midwives recommend, here’s what to pack – organised by labour stage.

Early labour (you’re still at home, contractions starting)

This is your fuel-up window. Eat proper meals while you can. Focus on complex carbohydrates that release energy slowly:

  • Porridge or oatmeal (oats release energy slowly and stabilise blood sugar for hours)
  • Wholegrain toast with peanut butter (carbs + healthy fats + protein)
  • Pasta with a simple sauce
  • A sandwich with protein (chicken, egg, tofu)
  • Rice-based meals
  • Bananas, apples, dates

Eat normally, in normal-sized portions. Don’t stuff yourself, but don’t skimp either. You don’t know how long labour will be, and once active labour kicks in, eating full meals becomes much harder.

Active labour (in hospital, contractions intensifying)

Small, frequent, easy-to-digest snacks. The list below is built around what the evidence supports and what midwives consistently recommend:

  • Bananas – easy to digest, high in potassium (helps muscle function and prevents cramping), naturally mild odour. The undisputed champion of labour foods.
  • Honey sticks or honey sachets – pure carbohydrate, no chewing required, instant energy. Especially useful during transition when chewing feels impossible. Some midwives recommend taking a teaspoon of honey directly during contractions for an energy boost.
  • Medjool dates – high natural sugars, easy to eat between contractions. Some research suggests dates in late pregnancy may correlate with improved labour outcomes, though that evidence is still developing.
  • Plain crackers, rice cakes, pretzels – easy carbs, dry, low odour. The salt on pretzels helps your cells retain water and prevents dehydration.
  • Toast with jam or honey – if your hospital has a kitchen and your partner can ask for some. Many Australian maternity wards will toast bread on request.
  • Homemade energy balls – made with oats, peanut butter, honey, and dates. (Recipe below.) Wholegrain, dense in energy, easy to eat one between contractions.
  • Plain Greek yoghurt with honey – protein + carbs, gentle on the stomach, easy to spoon between contractions.
  • Trail mix (no chocolate that will melt, no strong-smelling ingredients) – sustained energy, but only if you can comfortably chew.

Hydration – non-negotiable through every stage

Sip constantly. Dehydration is one of the biggest causes of labour stalling, and it’s also one of the easiest things to prevent. Pack:

  • Water – your absolute foundation. Sip between contractions; don’t wait until you’re thirsty.
  • Coconut water – natural source of electrolytes, particularly potassium. Refreshing and hydrating.
  • Isotonic sports drinks (low-sugar versions) – Powerade Zero, Gatorade Zero, or Hydralyte Sports. Research supports these for maintaining electrolytes and reducing the risk of ketosis.
  • Hydralyte (oral rehydration solution) – the ice blocks and powder sachets are widely available in Australian chemists. Useful particularly if you’ve experienced any vomiting.
  • Homemade electrolyte drink – water + a pinch of sea salt + lemon juice + a spoon of honey. Cheap, effective, easy.
  • Bendy straws – you’ll be lying down or in awkward positions; bendy straws make sipping possible without sitting up. A small thing that makes a big difference.
  • Ice chips – sometimes during transition or if you’re nauseous, ice chips are the only thing that goes down. Most hospitals provide them on request.

Quick recipe – labour energy balls

These are my recommendation for the single best labour snack. Make them in the week before your due date and freeze them in a labelled container.

Ingredients (makes about 12 balls):

  • 1 cup rolled oats
  • 1/2 cup smooth peanut butter (or almond butter)
  • 1/3 cup honey
  • 6 medjool dates, pitted and chopped finely
  • 1/4 cup desiccated coconut (optional)
  • 1 tablespoon cocoa powder (optional, for iron content)
  • A pinch of sea salt

Method:

  • Mix everything in a bowl until well combined (your hands work better than a spoon)
  • Roll into small balls (slightly smaller than a golf ball)
  • Refrigerate for 30 minutes to firm up
  • Store in the freezer in a labelled container; they thaw quickly when needed

Each ball is roughly 100-130 calories, dense in complex carbohydrates and natural sugars, with protein from the nut butter and slow-release energy from the oats.

The post-birth ‘golden hour’ snack

The ‘postpartum shakes’ are real. After delivery, your body goes through a massive hormonal crash, you’ve lost blood and fluids, and you’ve burned thousands of calories. You’ll be exhausted, ravenous, and possibly trembling.

Hospital food may not be available when you need it. Most births happen overnight, when the canteen is closed. Pack one specific snack for immediately after delivery:

  • A proper sandwich (made the day before, kept in a small cooler bag if possible)
  • Something high in iron (dried apricots, dark chocolate, beef jerky if you eat meat) – you’ve lost blood, your body needs iron
  • Something carb-dense (a muffin, a banana, a muesli bar)
  • A drink with electrolytes

Some mums describe their first post-birth snack as the most delicious food of their entire life. Plan for that moment. Don’t rely on the hospital.

What NOT to pack

As important as what to bring is what to leave out:

  • Anything with strong odours – garlic chips, onion crackers, fish-based snacks, anything pungent. Smells can trigger nausea instantly during labour. This includes anything your birth partner eats – see note below.
  • Anything that needs heating – you won’t have access to a microwave or stove at the moments you need food.
  • Anything that needs cutting or peeling – your partner will be focused on you, not on prep work.
  • Greasy or fried foods – slower to digest, more likely to come back up if nausea hits.
  • Large meals or heavy foods – small frequent snacks beat one big meal.
  • Sugar-only snacks (lollies, chocolate alone) – quick energy spike followed by a crash. Stick to complex carbs and natural sugars combined with protein or fat. Ok to have some of these however balance it out.
  • Coffee or strong tea – most mums find these nauseating during labour. Save the coffee for the hospital stay after baby is born.
  • Alcohol – obvious, but worth saying. Save the celebratory drink for after.

For your birth partner – separate snacks

Your partner needs their own food. They’re providing support for hours and hours, and a hungry partner is a less helpful partner.

Pack them: protein bars, jerky, hard-boiled eggs, sandwiches, water, noodle cups (where hot water can be added easily) and caffeine if they need it. Their snacks go in a separate bag.

The strong-odour rule for partners

One critical guideline: nothing with strong smells. The aroma of your partner’s garlic-flavoured chips, onion-dusted crackers, or hot fast food can instantly nauseate you during labour. Even foods you’d normally love can become unbearable when contractions are intense. Your partner should ideally eat their stronger-smelling food in the corridor or family lounge, not in your room.

For your birth partner

This bag is sometimes forgotten until 2am when your partner is starving, dirty, and uncomfortable. Pack it ahead of time.

  • Change of clothes (or two – births can take days)
  • Comfortable shoes – they’ll be standing, walking, pacing for hours
  • Phone charger
  • Snacks (as above)
  • Refillable water bottle
  • Cash for parking and vending machines
  • A small pillow for sleeping in the recliner chair
  • Toothbrush and travel toothpaste
  • Deodorant
  • Phone charger and earphones
  • A printed list of people to call/message with what to say (saves them composing messages while sleep-deprived)
  • Their ID and Medicare card (just in case)
  • A book or downloaded podcasts/shows for the long quiet hours

The comfort and coping kit

These items are about coping with labour itself, not just being present in hospital. Some are evidence-supported pain relief; others are simply small comforts that matter when you’re hours into contractions.

  • TENS machine – research supports TENS for early labour pain relief. It works by interrupting pain signals before they reach the brain. Australian options like the Elle TENS Plus or BabyCare TENS can be hired or purchased.
  • Lip balm – labour breathing dries lips out fast. Most mums end up wanting two.
  • Massage oil or lotion – for partner-led back massage during contractions, which is one of the few non-pharmacological pain relief methods with consistent evidence behind it.
  • Heat pack or hot water bottle – heat reduces lower back pain and abdominal cramping. Most hospitals will heat one up for you.
  • Cooling face mister or spray – temperature regulation during active labour matters. You’ll alternate between hot and cold.
  • Battery-operated handheld fan – when you’re hot, you’ll be very hot. A small fan is genuinely life-changing during transition.
  • Hair clip, soft headband, or scrunchie – hair off your face matters more than you’d think.
  • Speaker for music (if the hospital does not have access to one) – research supports music during labour for reducing pain perception and anxiety. Make your playlist before you go into labour, not during it.
  • Essential oils (optional, with caution) – lavender for calming, peppermint for nausea. Check your hospital’s policy first; some restrict scents in shared maternity spaces.
  • Birth preferences document – printed, brief, ideally one page with bullet points. Written so a busy midwife can scan it in 30 seconds. Avoid long narrative birth plans; they don’t read well at 3am.

What to leave out (the contrarian section)

Most hospital bag lists are bloated. Here’s what you can confidently skip:

  • Multiple changes of newborn clothes per day – the hospital provides basics; you’re recovering, not doing a fashion shoot.
  • Bottles and formula (unless you’re specifically planning combo feeding from day one) – hospitals provide what’s needed. If you change your mind about feeding, the hospital will have it.
  • Pacifiers/dummies – most Australian hospitals discourage them in the first week to support breastfeeding establishment. Pack them at home, not in the hospital bag if you choose to use one.
  • Toys, books, baby blankets, baby photo props – you won’t have headspace. They’re a Pinterest fantasy.
  • Heavy jewellery – you’ll be removed of rings during surgery if you need a caesarean. Easier to leave them at home.
  • Heels or ‘nice’ clothes – you’re not going to a wedding. Comfortable trumps everything.
  • Make-up (mostly) – most mums don’t touch it. Some find it helpful for the going-home photo. Judgment call.
  • A breast pump – you don’t need one in hospital. They have hospital-grade (e.g. Medela Symphony) pumps available if you need to express. Save the wearable pump for home (and if you want help choosing one, see my breast pump comparison article.
  • Lots of cash – cards work for parking and vending. A small amount of cash is enough.

The ‘have ready at home’ list

Things that don’t go in the bag but need to be ready for when you come home:

  • Car seat properly installed (and ideally checked by a fitter at Baby Bunting, Babyology, or a similar service)
  • Bassinet, Moses basket, or co-sleeper made up with a fresh sheet
  • Newborn nappies and wipes stocked at home (you’ll go through more than you’d think)
  • Easy snacks and meals stocked – postpartum nutrition matters and you won’t have energy to cook
  • Lochia pads stocked at home (you’ll bleed for 4-6 weeks postpartum)
  • Phone numbers saved: your midwife, GP, maternal child health nurse, ABA helpline (1800 686 268), Pregnancy Birth and Baby (1800 882 436)
  • Front door area cleared so you can walk in carrying a baby capsule/pram without obstacles

Final thoughts

Every birth is different. Every mum is different. Every baby is different. This list is comprehensive, but you won’t need every item, and you may want things that aren’t on it. Trust your instincts and make your own judgement call. You’ve got this!

Two things matter more than what’s in your bag:

First, your support team. The midwives, the obstetrician if needed, the lactation consultant, your partner, your family. They’ll make far more difference to your birth experience than any item on this list.

Second, your own permission to do this your way. Eat if you want to eat. Don’t eat if you don’t want to eat. Use the TENS or skip it. Listen to a labour playlist or labour in silence. Wear hospital robes or your own. There is no right way to birth a baby – only your way. Remember its ok if its different each baby you have too. Be kind to yourself.

If something on this list resonates and helps you, that’s exactly what I hoped for. If you have questions or want to share what made it into your own bag, I’d love to hear from you. Email me at a.nourish.ad.life@gmail.com – I read every message.

Most importantly, take care of yourself. You’ve got this.

— Amanda Nest, Nurse and Nourish

Last Updated: 28/05/2026