A new national Australian study, reported by Medical Xpress, finds that meal delivery apps like Uber Eats and DoorDash are perceived as "treat food" platforms. According to the report, deals and app design nudge users toward less healthy choices, and researchers are calling on governments to update nutrition policy to cover digital food environments.
You don't need to wait for policy changes to take back some control. This guide shows you how to spot the nudges in an ordering app, set a few simple rules, and have a fast home-cooked backup ready for the nights when tapping "order" is tempting.
What the research says (and what it doesn't)
Per the report, the study found that people see delivery apps as places to get treats. The researchers argue that discounts and the way the apps are designed push users toward less healthy options. Their policy ask is that governments extend nutrition policy to digital food environments. The report also notes that Australia is already considering stronger rules on promoting unhealthy food, especially to children.
That's the extent of what we can say from the reporting. It doesn't claim ordering takeout is bad, and neither do we. The useful takeaway is simpler: the setting you order in shapes what you pick, so it helps to notice the setting.
Spot the nudges before they work on you
The research describes deals and design as the main influences. Here's how that tends to look when you open an app, and what to do about each one.
The deal that makes a choice feel justified
A discount banner can make a meal feel like a smart decision before you've even asked if you want it. Try this: pick what you actually want first, then check for a deal on that dish. If you only want it because of the offer, close the app and wait ten minutes.
The "treat" framing
If you think of the app as a place for treats, everything inside looks like a reward. Decide ahead of time whether tonight is a treat night. If it is, enjoy it without guilt. If it isn't, the app is the wrong place to start.
Convenience pressure
The easiest option wins when you're tired. Reduce the gap by making your home option nearly as easy, which is what the next section is for.
Three simple ordering rules
These are practical habits, not moral rules. Adjust them to your own life.
- Decide before you open the app. Say out loud what you're craving and whether it's a treat night.
- Add one thing that isn't a deal. If you're ordering anyway, add a side salad, vegetable dish, or soup to the order.
- Set a weekly number. Pick how many delivery nights per week feel right for your budget and habits, and track it on your phone's notes app.
A 15-minute backup: egg fried rice
When the app is calling and you have rice in the fridge, this dish is faster than most deliveries and uses pantry staples. It's a staple of many Chinese home kitchens, and it's forgiving for beginners.
Serves 2. Prep 5 minutes, cook 10 minutes.
- 3 cups cooked, cold rice (day-old works best)
- 3 eggs, beaten
- 1 cup frozen peas and carrots (no need to thaw)
- 2 spring onions, sliced
- 2 tablespoons neutral oil
- 2 tablespoons soy sauce
- 1 teaspoon sesame oil (optional)
Steps
- Heat 1 tablespoon oil in a large pan or wok over medium-high heat.
- Pour in the eggs and stir for about 30 seconds until just set. Move them to a plate.
- Add the remaining oil and the frozen vegetables. Cook 2 minutes.
- Add the rice, breaking up clumps with a spatula. Cook 3 to 4 minutes until hot and starting to crisp.
- Stir in the soy sauce, eggs, and most of the spring onion. Finish with sesame oil and the rest of the onion.
Easy swaps
- No peas? Use frozen corn or chopped cabbage.
- Want more protein? Add leftover chicken, tofu cubes, or a fourth egg.
- Cold rice missing? Cook rice, spread it on a tray, and let it cool for 15 minutes first.
Build your own "better than the app" shortcut
The nudge works because delivery is frictionless. So reduce friction at home:
- Keep a bag of frozen vegetables and a pack of eggs on hand.
- Cook a double batch of rice on Sunday.
- Stock two sauces you love, such as soy sauce and chili crisp.
With those in place, a meal at home takes about as long as waiting for a driver.
Should apps change too?
The researchers argue the responsibility shouldn't rest on individuals alone, and that government policy should reset the balance and make healthy choices easier on these platforms. That's their position, and it's a reasonable discussion to follow. In the meantime, the habits above are within your control.
Your next step
The next time you open a delivery app, decide what you want before you scroll, and keep one fast meal in your back pocket so the choice is truly a choice.
