A new analysis by a California-based nutritionist has reignited global debate about rising obesity rates, highlighting how changes in food habits, physical activity, and daily routines have reshaped public health since the 1960s. With obesity affecting 43% of Americans in 2024—more than triple the 13% rate recorded in the 1960s—the findings resonate well beyond the United States, including among Thais increasingly exposed to Western fast food, sedentary lifestyles, and evolving sleep habits. The nutritionist’s insights, summarised from recent media interviews and supported by scholarly research, remind us that slimming secrets from the past could offer crucial lessons for preventing modern health crises in Thailand and across the globe (Daily Mail).
During the 1960s, people enjoyed far lower obesity rates despite often lacking access to gyms, personal trainers, or wearable fitness trackers. According to the analysis, several factors contributed to this slimness—including regular consumption of home-cooked meals, sharply reduced intake of ultra-processed foods, higher daily activity levels, and longer sleep durations. Each aspect represents a notable departure from how many people live and eat today.
The nutritionist’s review found that, in previous decades, home-cooked meals dominated both family dinners and children’s lunchboxes, built on “high quality protein, some fruit, some bread, some veggies and then probably milk.” Typical main courses such as roast chicken, beef stew, steak with potatoes, or pot roasts were commonplace. Critically, these meals were generally nutritious, with lower sugar and fat content than contemporaneous fast foods. A Johns Hopkins University study cited in the report found that people cooking frequently at home consumed fewer carbohydrates, less sugar, and less fat—habits closely correlated with better health outcomes (Johns Hopkins University).
This is a stark comparison to today’s food environment, where ultra-processed foods (UPFs) have taken centre stage. Ultra-processed foods, which include items like ready meals, packaged snacks, and sweetened drinks, now account for an estimated 70% of the American diet—and similar trends are being observed in Thailand’s urban centres (PubMed - Monteiro et al. 2023). These foods are defined by long ingredient lists, artificial additives, preservatives, and a level of manipulation that undermines satiety, leading consumers to eat more but feel less satisfied. According to recent studies, exposure to UPFs can lead an individual to consume up to 800 extra calories per day (Delgado-Rodríguez et al., 2020).
Activity patterns also diverge sharply. In the 1960s, work and leisure were marked by unintentional movement—walking instead of driving, physically demanding occupations, or simply playing outdoors. “A large portion of the workforce had more physically demanding jobs,” the nutritionist states, coupled with regular outdoor playtime for children, whose “punishment” was to be kept indoors. Today, automation and digital screens have dramatically reduced both incidental and structured physical activity. Thais are increasingly at risk, as the rapid adoption of computer-based jobs and digital learning among youth mirror Western patterns. The World Health Organization has warned that insufficient physical activity is a key risk factor for non-communicable diseases, including heart disease and diabetes (WHO).
Sleep, too, has been lost to the passage of time—with significant health costs. In the 1960s, the average adult slept about 8.5 hours per night; now, it is closer to 7 hours. Sleep deprivation increases hunger, particularly for sweets and larger portion sizes, while interfering with the body’s natural hormonal regulation of appetite. Modern technology—constant screen exposure, late-night streaming, and the pressures of work or study—make it ever harder to shut off and rest. This pattern is increasingly evident in Thailand, especially among teenagers and office workers in urban settings (Chulalongkorn University).
For the Thai context, these findings offer timely warnings. Thailand is battling its own surge in obesity and non-communicable diseases, especially in Bangkok and Chiang Mai, where convenience foods, foreign fast-food chains, and sugary drinks have become popular with both youth and working adults (Thai Ministry of Public Health). At the same time, traditional Thai cuisine—naturally rich in vegetables, lean proteins, and fresh herbs—remains a healthful heritage if protected from over-processing and excessive sugar.
Health advisors from leading Thai medical institutions have previously cautioned against the Westernization of local diets. “We have observed a clear shift in the type of calories consumed by urban Thais, with processed foods and sweetened beverages contributing to rising body weight and metabolic issues,” a senior dietitian at a major Bangkok hospital explained. The nutritionist’s suggestions cast light on four major, actionable points:
- Prioritize home-cooked meals featuring whole, minimally processed ingredients, which is the norm for traditional Thai food but increasingly less common in city life.
- Reduce intake of ultra-processed foods—industrial snacks, ready meals, and sugary drinks—which are now available on nearly every street corner and delivery app.
- Encourage physical activity throughout the day: walk, cycle, garden, or engage in traditional Thai sports such as sepak takraw or Muay Thai, turning daily movement into habit rather than occasional effort.
- Set regular bedtimes and establish screen-free routines before sleep—a challenge as digital devices proliferate, but one with measurable rewards for energy and appetite control.
Looking back further, traditional Thai living incorporated similar behaviors: meals were freshly prepared from local markets, outdoor activity was embedded in everyday chores, and rest aligned with natural daylight. These patterns helped keep obesity and related diseases at bay for decades. However, as urbanization and technology reshape working and learning, young Thais now face the same risk factors highlighted by the nutritionist’s American research.
Future implications for Thailand are clear. Unless new generations learn from both global evidence and Thai cultural wisdom, rates of obesity—and its related burdens on health and productivity—could surge beyond control. The government, schools, and families all have roles to play: updating school meal plans to emphasize locally sourced, minimally processed foods; promoting community exercise and public spaces; educating parents about hidden sugars and food marketing tactics; and launching public campaigns that blend traditional Thai values with modern health science.
Thai food culture, which remains rich in flavor, variety, and tradition, still provides the foundation for a healthy lifestyle. Small adjustments—fewer sweet drinks, more home cooking, and a renewed love for local vegetables and grilled or steamed proteins—can help steer the nation back toward healthier averages, just as the nutritionist’s review has shown was once possible.
For today’s readers in Thailand, the actionable takeaway is simple: rediscover the wisdom of previous generations by preparing more meals at home, filling plates with fresh ingredients, moving more during daily routines, and honoring sleep as much as food and exercise. Policymakers, teachers, and health officials must align modern interventions with these time-tested patterns, protecting the next generation’s health at both individual and national scales.
For a deeper dive, read the full nutritionist analysis on the topic at the Daily Mail or review scientific data on ultra-processed foods and activity trends at PubMed, Johns Hopkins University, and the World Health Organization.