Since the COVID-19 pandemic, food delivery apps, online grocery shopping, and meal preparation kits have become a big part of everyday life. In Canada, the online food delivery market is expected to surpass $23 billion this year. These services offer convenience and affordability, but they often lead to unhealthy eating habits.

However, according to nutritionist and public health researcher Melissa Fernandez, online food shopping can actually support healthier eating if used strategically. In a recent study published in Applied Physiology, Nutrition, and Metabolism, she and her team explored how digital platforms affect food choices.

They found that people of all ages turn to food apps mainly for convenience and time-saving benefits. Another study from the team linked frequent use of digital food services to poor diets and lower food literacy. However, Fernandez emphasizes that food apps don’t have to be bad for health—if we make mindful choices.

Using Food Delivery Apps Without Guilt

Services like Uber Eats, DoorDash, and Grubhub make it easy to get a meal when you’re too busy, sick, or simply don’t feel like cooking. Fernandez believes there’s no need to feel guilty about occasionally relying on these services.

“Work-life balance is a huge priority, and these services help reduce stress around selecting, preparing, and even cleaning up after meals,” she says. While these meals may not always be nutritious, they do support overall well-being by saving time and effort.

Online Grocery Shopping: A Smarter Option

Fernandez recommends ordering groceries online as a practical alternative for people who struggle with time constraints, mobility issues, or simply dislike in-store shopping.

Unlike food delivery, online grocery shopping encourages meal planning. By thinking ahead, people can make healthier choices and avoid food waste. However, research shows that most people buy the same items whether they shop online or in person. To break out of the routine, Fernandez suggests adding:

• Fresh fruits and vegetables
• Convenient frozen foods like vegetables and lasagnas
• Eggs and canned tuna, which are great last-minute meal options

This small change can lead to a more balanced diet without much extra effort.

Meal Kits: A Healthier Alternative to Takeout

Meal preparation kits like HelloFresh, Goodfood, and Chefs Plate provide fresh ingredients, pre-measured portions, and step-by-step instructions for home-cooked meals. While more expensive than groceries, they are cheaper and healthier than eating at a restaurant.

Restaurant meals—whether eaten in-house or at home—are often high in salt, sugar, and fat while being low in fiber and vegetables. Fernandez suggests treating meal kits as an alternative to dining out, which makes the cost seem more reasonable while offering better nutrition.

Encouraging Cooking Skills in Kids

One downside of the rise of fast-food delivery is that young people may not be learning how to cook. Fernandez warns that with food apps making meals so accessible, kids might never step into a store or learn how to prepare food—important life skills that previous generations took for granted.

Meal kits can help by making cooking easier. Since the instructions are clear and simple, partners, babysitters, or even children can help prepare meals. This not only reduces the workload but also teaches valuable cooking skills.

Avoiding Promotions That Encourage Unhealthy Choices

While food delivery apps do offer healthy meal options, Fernandez warns that they often push discounts on unhealthy foods. Free delivery deals and coupons typically apply to highly processed, high-profit items, not nutritious meals.

The same pattern is emerging in grocery store apps, where discounts don’t always align with healthier choices. Being aware of these tactics can help people make better decisions when ordering food.

Final Thoughts

Food apps have become an everyday convenience, but they don’t have to lead to unhealthy eating habits. By using online grocery shopping for better meal planning, considering meal kits instead of takeout, and being mindful of food delivery promotions, people can make smarter food choices while still enjoying the benefits of digital food services.

The research findings can be found in Applied Physiology, Nutrition, and Metabolism.

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