healthy snack bagel with peanut butter and banana

The Secret to Healthy Snacking When Living Abroad

(Even When Everything in the Supermarket Feels Foreign)

Moving abroad brings adventure, new flavors, and... a pantry full of unfamiliar labels. If you’ve ever stood in a Dutch supermarket wondering what to snack on without sabotaging your energy, you're not alone.

As an evidence-based nutrition coach for expats, I’ve worked with dozens of international clients who find healthy snacking surprisingly tricky after relocation.

Here’s the truth:

Healthy snacking abroad isn’t about perfection. It’s about smart, sustainable choices that work in your new reality.

Why Snacking Abroad Feels So Hard

  • You don’t recognize local snack brands
  • You’re unsure how to read nutrition labels in another language
  • Comfort foods from home are often ultra-processed—and too easy to overeat
  • Jet lag, cultural adjustment, or work stress make you reach for sugar and caffeine

Sound familiar?

The Secret to Snacking Well as an Expat

1. Anchor Your Snacks to Real Hunger

Ask yourself: am I truly hungry—or just overwhelmed, bored, or homesick?

Building mindful eating habits helps you respond to your body, not your emotions.

2. Choose Balanced Snacks

Aim for a combo of:

  • Protein (e.g., Greek yogurt, hummus, boiled eggs)
  • Healthy fats (e.g., nuts, olives, avocado)
  • Fiber-rich carbs (e.g., fruit, wholegrain crackers, raw veggies)

This trio keeps you full and focused—no crash, no cravings.

3. Learn to Navigate Local Options

Explore your host country’s hidden gems:

  • In the Netherlands? Try komkommer met huttenkase (cucumber with cottage cheese) or wholegrain crispbread with nut butter.

  • In Spain? Tapas like boquerones or roasted chickpeas can be great.

    Small local shops often hide whole food snacks that are better than anything prepackaged.

4. Plan Ahead—But Keep It Simple

Healthy snacking isn’t about meal-prepping 20 containers.

It’s about having 2–3 go-to options that are easy to grab between meetings, after school pickup, or while working remotely.

From Surviving to Thriving as an Expat

The way you snack shapes your energy, mood, and metabolism.

When expats fuel themselves with nutrient-dense snacks, they feel:

  • More focused
  • Less anxious
  • More in control around food

Want help building a realistic, energizing snack routine in your new country?

That’s what I do.

Let’s create a personalized approach to food that works in your real life abroad—without diets, restriction, or confusion.

→ Book a free clarity call to explore what’s possible.

Back to blog

Leave a comment