17 Oktober 2019

9 Healthy Snacks to Keep You Company During Overtime Work

By dr. Theresia Rina Yunita

Working overtime requires energy so that your job can be completed optimally. Healthy food will help to boost your energy. However, the choices of healthy snacks are sometimes limited, so you end up ordering comfort food like martabak, instant noodles, and other high-salt and high-fat foods. It will eventually increase your weight gradually.  

To avoid increasing your weight, you can prepare some healthy snacks before you work overtime. Here are list of healthy snacks that you can choose from to keep you company during overtime work.


Bananas are everyone's favorite fruit. Besides the high fiber content, bananas are also rich in potassium which keeps you alert and awake until late at night. You can eat bananas directly or serve it with some oatmeal and low-fat milk. 

Vegetable salad

Preparing vegetable salad is quite easy, all you need to do is to keep the fresh vegetables in your fridge. Use a tiny bit amount of olive oil as seasoning. You can also use salad dressing to add some flavor, but not too much. Salad dressing, such as mayonnaise, has more calories than olive oil.

Wheat bread and peanut butter

Wheat bread and peanut butter is another example of a healthy snack. Besides the delicious taste, whole wheat bread and peanut butter are classified as low-calorie foods. Don’t be afraid of gaining weight after one portion of whole wheat bread.


Yogurt is very tasty and practical, so it can be your choice to keep you awake during overtime work. In addition to that, yogurt is also good for the digestive system. You can make it as the substitute of ice cream. Serve it with some pieces of fruit to make it even healthier and more fulfilling.


Nuts that are baked or boiled can be your option for healthy food. Edamame, pistachios, and almonds are highly nutritious nuts. Prepare some nuts in a container that is enough for one time meal, so you do not over eat.


If you are hungry and need a rather heavy snack, you can have some oatmeal. Oatmeal can be prepared with low-fat milk, honey, fruits, or vegetables to improve the taste.

Snack bar

A snack bar can be an option for those of you who don't want to be bothered with preparing healthy snacks. This snack is usually very tasty and low in calories.

Cereals and low-fat milk

Cereals with low fat milk are not only a good meal for your breakfast. You can also eat it when working overtime.


Popcorn is also a good choice to keep you company during overtime work. If you buy ready-to-eat popcorn, make sure to choose unsweetened and low salt popcorn.

These are some healthy snacks that can keep you company when working overtime. Avoid any snacks that are high in sugar and salt, because it can make your body less energetic and make it difficult for you to concentrate. In addition, don't forget to pay attention to the calories in each snack consumed.

In addition to choosing healthy snacks, you are also advised to stay physically active and you can also take some multivitamin to boost your immune system.  Nevertheless, it is better not to work overtime too often, since it can cause some bad impact to your health in the long term.

[RS/ RH]