New Australian research, reported by Medical Xpress, finds that meal delivery apps like Uber Eats and DoorDash are perceived as "treat food" platforms, and that deals and app design nudge users toward less healthy choices. The researchers argue governments should update nutrition policy to cover digital food environments, as Australia already considers stronger rules on unhealthy food promotion, especially to children.
Policy will take time. Your Thursday night order won't. Here is how to spot the nudges and set up a routine that makes a Paleo-style meal the easy option, even when you open the app.
Know what the app is built to do
According to the report, people see these platforms as places for treats. That perception matters. If you open an app already thinking "treat," a discount on fries or a dessert bundle feels like permission rather than a prompt.
The researchers point to two forces: deals and app design. You can't change the design, but you can notice it. The first screen you see, the featured promotions, and the "deal" badges are choices made for you, not for your dinner plan. (That last part is my read, not a finding from the study.)
Decide before you open the app
The simplest fix is to make the decision somewhere the app can't reach.
- Pick your meal first. Say it out loud or type it in your notes: "grilled chicken, a big salad, extra avocado."
- Search for it by name. Type "grilled chicken" or "burrito bowl" instead of scrolling the home screen, where promotions sit.
- Set a rule for deals. A discount only counts if it's on the thing you already chose.
Paleo-friendly orders that are easy to find
Most menus have a workable option if you know what to ask for. These swaps are practical, not strict:
- Burrito bowl without the rice and tortilla. Ask for extra lettuce, salsa, guacamole, and meat or eggs.
- Grilled meat with vegetables. Request the sauce on the side, since sauces are where sugar and dairy tend to hide.
- Burgers as lettuce wraps. Skip the bun and cheese, add extra veg.
- Sushi and sashimi. Sashimi and simple fish-and-veg options work; tempura and sweet sauces don't.
- Salads with a protein. Choose oil-and-vinegar or lemon over bottled dressing.
Check the notes field when you order. It's usually where you can ask for no bun, no cheese, or sauce on the side.
Treat the treat on purpose
The research frames delivery as treat food, so you don't have to fight that entirely. Plan for it. If you want pizza on Friday, order it Friday, on purpose, and don't let a Tuesday coupon decide for you. A planned treat feels like a choice. A promo-driven one tends to feel like a slip.
On a Paleo-leaning plan, a treat might also be the best version of a restaurant meal: a steak with roasted potatoes, or a fruit-based dessert if you want something sweet.
Make the home option faster than the app
Part of delivery's pull is convenience. You beat convenience with convenience. Keep a few fast options ready so the wait for a driver isn't the easier path:
- Batch-cook a protein on Sunday. Shredded chicken, meatballs, or baked salmon portions keep for a few days in the fridge.
- Keep a one-pan fallback. Sausage, peppers, and sweet potato chunks on a sheet pan at 200°C (400°F) take about 25 to 30 minutes, mostly hands-off.
- Stock the freezer. Frozen vegetables and a pack of soup or chili make a ten-minute dinner.
- Have eggs. Scrambled eggs with spinach and avocado take under 10 minutes.
The point isn't to ban delivery. It's to make sure you're comparing the app with a real alternative, not with an empty fridge.
Use the nudges against themselves
If apps push whatever is featured, you can shape what you see. Favorite or save the restaurants where you've already found a good order. Reorder from your history instead of browsing. Turn off promotional notifications so the offers don't arrive at 6 p.m. when you're hungry.
What the researchers want next
The study's broader call is for governments to update nutrition policy to include digital food environments, so healthier choices are easier on these platforms. The report coverage doesn't spell out specific rules, so it's too early to say what that would look like in practice. Until anything changes, the habits above put the decision back with you.
The one move to make tonight
Before you open the app next time, write down what you're ordering. If the deal doesn't match the plan, ignore the deal.
