A growing wave of evidence among dietitians and researchers suggests a simple, practical move: eat larger, more substantial meals to reduce cravings for ultra-processed snacks. This idea, highlighted in a recent Business Insider piece, resonates globally and offers meaningful lessons for Thailand as obesity and diabetes rise in the country.
Ultra-processed foods—those heavily altered with additives, fats, sugars, and salt—have become common worldwide. In Thailand, convenient snacks, sweetened drinks, and ready-to-eat meals are increasingly part of daily life, especially for busy urban residents. Data from international studies indicate that every 10 percent rise in ultra-processed food intake may be linked to a higher risk of premature death, underscoring the need to rethink snack culture.
The Business Insider article follows a highly active individual who, despite regular exercise and balanced meals, often reaches for processed snacks between meals. Dietitian Sophie Medlin reviews her patterns and points to one key factor: meals that are not large enough to sustain energy between eating occasions.
Medlin’s guidance is clear. For active people or anyone with daily demands, larger and more nutrient-dense meals can help stabilize energy and reduce the urge to reach for less healthy snacks. “Consider eating more at main meals or planning healthier, substantial snacks that displace snack foods,” she explains. She stresses snacks should include protein and produce, such as yogurt with fruit and nuts, vegetable sticks with hummus, or eggs with vegetables, rather than sugar- and fat-rich items found in convenience stores.
Several recent international studies echo this message. A Guardian overview from April 2025 highlights a connection between high ultra-processed food intake and earlier mortality, encouraging dietary patterns centered on whole, minimally processed foods. An Independent report adds that beyond health effects, psychological barriers—driven by strong marketing—make cutting back challenging.
Why is this particularly relevant in Thailand? The country is experiencing a dietary shift away from traditional home-cooked meals toward packaged foods. Packaged snacks and sugary drinks are common in 7-Eleven stores and supermarkets, appealing to busy urbanites while contributing to rising rates of obesity, type 2 diabetes, and cardiovascular disease. Thailand’s health authorities warn about high-sodium, high-sugar snacks in schools and homes alike, underscoring the need for culturally appropriate strategies to promote balanced meals.
Thai eating patterns often involve small, frequent dishes. The idea of eating larger meals represents a change from this grazing tradition, a shift accelerated by urban life and fast-food availability. Yet Thai families also value homemade meals and fresh ingredients, offering a strong foundation for practical changes.
The core takeaway is practical: helping people in Thailand and beyond shift toward more filling, home-prepared meals could reduce reliance on ultra-processed snacks. Increasing the volume and quality of main meals—adding fiber-rich grains, vegetables, and lean proteins—leaves less room for processed options. As Medlin notes, “Adding more volume to healthy meals and planning snacks that include protein and plants supports fitness goals, energy, and reduces cravings for unhealthy options.”
What could this look like in Thailand? Two concrete steps emerge:
- Launch education campaigns for adults and schoolchildren that promote balanced, satisfying meals and mindful snacking.
- Encourage vendors, especially in schools and markets, to offer filling, healthful dishes that serve as proper meals rather than clusters of empty calories.
Implementation will require collaboration among government ministries, the food industry, health professionals, and educators. Some Thai schools are piloting replacements for sugary drinks and packaged snacks with fruit, soy milk, and traditional rice dishes. Community health volunteers can be empowered with resources to teach meal planning and the importance of adequate portions at main meals.
Looking ahead, experts warn that without coordinated effort, the trend toward smaller, less nutritious meals and more snacking could accelerate in Thailand’s fast-changing urban landscape. However, digitally savvy Thai consumers can drive change by using online meal-planning tools, seeking local nutritional guidance, and sharing hearty, healthy Thai meal ideas.
Practical steps for readers starting today:
- Review current eating patterns: are meals satisfying and diverse, or do you often feel hungry between meals?
- Plan substantial main meals with a balance of complex carbohydrates, proteins, healthy fats, and vegetables—for example, jasmine rice with chicken and greens, or brown rice with grilled fish and vegetables.
- Prepare or purchase healthy snacks in advance, such as boiled eggs, fresh fruit, or traditional steamed corn and sweet potatoes.
- Limit ultra-processed snacks at home to reduce temptation.
- Seek guidance from Thai-based nutritionists or public health professionals who understand local eating habits.
- Advocate for healthier options in schools and communities, especially for children forming lifelong dietary habits.
By blending Thailand’s rich culinary heritage with modern nutrition science, the country can embrace a refreshed food culture—one that centers on plentiful, balanced meals and fewer ultra-processed snacks. This shift can support long-term public health for future generations.