A growing body of research and expert dietary advice is converging on a clear message: increasing the size and substance of meals may be one of the most practical ways for individuals to reduce their consumption of ultra-processed snacks, a major contributor to a range of chronic health problems worldwide. This recommendation, spotlighted in a recent report by Business Insider, is resonating globally and holds considerable relevance for Thai readers, as Thailand grapples with rising rates of obesity, diabetes, and other non-communicable diseases tied to eating habits.
Ultra-processed foods—typically defined as products that have been heavily altered from their original form and loaded with additives, fats, sugars, and salt—have become staples in modern diets across continents. In Thailand, convenience foods such as packaged snacks, sweetened beverages, and ready-to-eat meals have steadily infiltrated daily life, particularly among urban populations with busy schedules. According to a recent international study, each 10% increment in ultra-processed food intake is linked to a 3% greater risk of dying before age 75, underscoring the urgency of rethinking snack culture (The Guardian; CNN).
The Business Insider piece, based on a real-life case, follows a highly active individual seeking to minimize her intake of ultra-processed snacks such as chips, cookies, and packaged sweets. Despite engaging in regular, intense physical activity and consuming balanced meals featuring whole grains, lean proteins, and vegetables, the individual found herself frequently reaching for processed snacks between meals. Dietitian Sophie Medlin reviewed her eating habits and pointed to a critical factor: insufficiently sized meals.
Medlin’s central advice was straightforward yet profound. For those living an active lifestyle or even moderate daily activities, consuming larger and more nutrient-dense meals can help maintain stable energy levels and curb the urge for less healthy snack foods. “It would be great to think about eating more at meal times or having healthy and substantial snacks planned, which will displace some of the less healthy foods,” Medlin told Business Insider (Business Insider). The dietitian emphasized the importance of snacks including both protein and produce—such as yogurt with fruit and nut butter, carrot sticks with hummus, or boiled eggs and vegetables—rather than the sugar and fat-rich options so prevalent in convenience stores.
This message is echoed by several recent studies published in international journals and summarized in news reports. An April 2025 study highlighted by The Guardian found a clear relationship between the proportion of ultra-processed foods in the diet and early mortality, pushing experts to recommend dietary patterns that emphasize whole and minimally processed foods (The Guardian). Another report in The Independent noted not only the health consequences of ultra-processed foods but also the psychological barriers to cutting back, since these foods are often marketed for convenience and taste (The Independent).
Why is this advice especially significant in the Thai context? In recent years, Thailand has experienced a dietary transition marked by a shift away from traditional, home-cooked dishes toward packaged and processed foods. These snacks, available in nearly every 7-Eleven and supermarket aisle, appeal to time-pressed urbanites but contribute to rising rates of obesity (now at 10% among adults), type 2 diabetes, and cardiovascular disease (World Health Organization data). Further, Thailand’s snack industry is projected to grow as younger generations develop new eating habits influenced by international trends and aggressive food marketing.
Thai health officials, including those at the Department of Health, have raised alarms about the proliferation of high-sodium, high-sugar snack foods in school canteens and urban homes alike. These concerns echo international warnings but need to be contextualized for Thailand’s unique food environment, where markets offer both nourishing, affordable fresh ingredients and a growing selection of processed alternatives. Notably, the concept of “eating bigger meals” does not align with Thailand’s traditional practice of grazing on small dishes and snacks throughout the day—a nutritional pattern that has shifted with urbanization and the spread of fast-food outlets.
Cultural norms play a pivotal role. Many Thai families have long relied on multiple small meals and snacks, such as sticky rice balls, fried bananas, or grilled meats, interspersed throughout the day. However, the move towards Western-style packaged snacks represents a shift from fresh, minimally processed options to highly engineered products.
The current wave of research asserts that helping people—both in Thailand and globally—move back towards more substantial, homemade meals could break the cycle of habitual snacking on ultra-processed foods. Eating larger portions of high-fiber grains, vegetables, and lean proteins at main meals leaves less physiological and psychological need for additives-laden snacks. As Medlin notes, “Adding more volume to healthy meals and planning healthy snacks will create more opportunity for additional protein and plants, which will help with fitness goals, energy levels, and reduce snacking on less healthy options” (Business Insider).
For Thailand, the practical implications are twofold. First, education campaigns targeting both adults and schoolchildren could promote the benefits of planning balanced, satisfying meals to prevent cravings for processed snacks. Second, public policies should encourage food vendors—particularly school canteens and street markets—to offer more filling, healthful dishes that can serve as true meals, rather than the empty calories of snack packs and sweetened beverages so ubiquitous in modern Thai life.
Meeting these goals will require collaboration between government ministries, food industry stakeholders, health professionals, and educators. Some Thai schools have begun pilot projects replacing sugary drinks and packaged snacks with fruit, soy milk, and traditional rice dishes. Community health volunteers—part of Thailand’s much-admired grassroots health infrastructure—could be equipped with practical resources to teach meal planning and the importance of serving adequate portions at meal times.
Looking ahead, health experts warn that without a concerted effort, the trend toward smaller, less nutritious meals offset by excessive snacking will only accelerate in Thailand’s fast-changing urban environments. Digital health-savvy Thais, however, are uniquely positioned to reverse this trend by leveraging online meal planning tools, local nutritionist advice, and forums sharing easy recipes for hearty but healthy Thai meals.
So, what can readers do starting today? Nutrition experts suggest several actionable steps:
- Assess current eating patterns: Are meals satisfying and diverse, or frequently leaving you hungry?
- Plan for more substantial main meals by including a mix of complex carbohydrates, proteins, healthy fats, and vegetables—like jasmine rice stir-fried with chicken and kale, or brown rice with grilled fish and fresh fruit.
- Prepare or purchase healthy snacks in advance, such as boiled eggs, cut fruit, or traditional Thai steamed corn or sweet potatoes, to replace pre-packaged snacks.
- Limit the purchase and home availability of ultra-processed snacks, making it less likely they will be consumed out of habit.
- Seek advice from Thai-based nutritionists or public health professionals who understand local eating habits and can provide culturally relevant meal recommendations.
- Advocate in school and community settings for healthy meal and snack options, especially for children who are forming lifelong dietary habits.
In integrating ancient Thai culinary wisdom with modern nutritional science, Thailand can embrace a renewed food culture—one rooted in abundant, balanced meals and minimal dependency on ultra-processed snacks. Such a shift could play a crucial role in safeguarding public health for generations to come.
Sources:
- Business Insider: I want to cut down on ultra-processed snacks. A dietitian said to eat bigger meals.
- The Guardian: Ultra-processed food increases risk of early death, international study finds
- CNN: Every bite of ultraprocessed food will increase your chance of premature death
- The Independent: Why ultra-processed foods are a bigger problem than you think
- BHF: Ultra-processed foods: how bad are they for your health?
- World Health Organization Thailand—Dietary trends and health in Thailand