Researchers tested whether offering small cash prizes would help people stay engaged with a 6-week online healthy eating challenge. They compared two groups: one that had a chance to win gift cards, and one without prizes. The group with prizes had more people complete the program and showed better improvements in their eating habits. While the results are promising, the overall number of people who finished was still fairly low, suggesting that prizes alone aren’t enough to keep everyone motivated throughout the challenge.

The Quick Take

  • What they studied: Whether offering small cash prizes (gift cards) would help more people complete a 6-week online healthy eating program and improve their diet quality
  • Who participated: Australian adults aged 18 and older who signed up for two separate online nutrition challenges: one with prizes (Spring Eatz) and one without (RE$ET). The study was very small with only 18 total participants analyzed
  • Key finding: The group with prize incentives had 21% of people finish the program compared to 16% without prizes. People in the prize group also improved their diet quality scores by about 4.5 points more than the non-prize group
  • What it means for you: Small financial rewards may help motivate people to stick with healthy eating programs and make better food choices. However, even with prizes, most people still didn’t complete the full 6 weeks, so motivation remains challenging for many

The Research Details

This study looked at two separate 6-week online nutrition challenges run by a website called ‘No Money No Time’ that teaches budget-friendly, quick healthy cooking. One challenge (Spring Eatz) offered participants chances to win $25 and $100 gift cards if they stayed engaged with the program materials. The other challenge (RE$SET) didn’t offer any prizes. Both groups received weekly emails with healthy recipes, cooking tips, and advice on eating well on a budget. Participants answered questions about their eating habits at the start and end of the program. The researchers tracked who opened emails, visited the website, and completed the program.

Understanding what motivates people to stick with healthy eating programs is important because most people struggle to maintain lifestyle changes. If small financial rewards help people stay engaged, it could be a practical tool for health programs. This study specifically looked at whether prizes work better than just providing helpful information alone.

This study has some important limitations to consider: The sample size was very small (only 18 people), which means the results may not apply to larger groups. The study wasn’t a traditional controlled experiment where people are randomly assigned to groups—instead, it compared two separate challenges that happened at different times. The retention rates were low overall (16-21%), which suggests the program itself may need improvements beyond just adding prizes. The journal and impact factor information wasn’t provided, making it harder to assess the publication’s prestige.

What the Results Show

The group offered financial incentives had better completion rates: 21% of people finished the 6-week challenge when prizes were offered, compared to only 16% without prizes. This difference was statistically significant, meaning it’s unlikely to have happened by chance. Additionally, people in the incentive group showed greater improvements in their diet quality scores (an increase of about 4.5 points on the assessment scale). The prize group also tended to be younger (average age 45 versus 50) and included more men (22% versus 15%) than the non-prize group. Both groups showed good engagement with the weekly emails, with open rates exceeding typical email marketing campaigns globally.

The study found that financial incentives attracted a slightly different demographic—younger people and more men were drawn to the challenge when prizes were offered. Both groups showed improvements in diet quality, though the prize group’s improvement was somewhat larger. The researchers noted that engagement with weekly emails was strong in both groups, suggesting that people were interested in the content itself, not just the prizes. The website analytics showed that participants were actively visiting the site and accessing the recipes and cooking tips provided.

This research adds to existing evidence that financial incentives can improve health behavior engagement. Previous studies have shown mixed results about whether money motivates people to make healthy changes, so this study contributes a specific example in the online nutrition education space. The finding that email engagement was high in both groups suggests that good content matters as much as incentives. The overall low retention rates (even with incentives) align with other research showing that online health programs struggle to keep participants engaged long-term.

The biggest limitation is the very small number of participants (only 18 total), which makes it hard to be confident the results would apply to larger groups. The study wasn’t a true randomized controlled trial—the two challenges happened at different times with different groups, so other factors beyond the prizes might have affected the results. The retention rates were low overall, meaning most people didn’t complete the program even with incentives, which limits how useful these findings are. The study only lasted 6 weeks, so we don’t know if the diet improvements lasted beyond that timeframe. The researchers didn’t track whether people actually changed their eating habits in real life, only their scores on a quiz about eating habits.

The Bottom Line

If you’re designing a health program, consider offering small financial incentives as one tool to improve participation and engagement (moderate confidence). However, recognize that incentives alone won’t solve the problem of people dropping out—you’ll need to combine them with engaging content, easy-to-use platforms, and ongoing support. For individuals trying to improve their diet, the evidence suggests that having access to practical, budget-friendly recipes and tips (like what the No Money No Time website offers) may be helpful, especially if combined with some form of accountability or motivation system.

This research is most relevant for: (1) Health program designers and organizations creating online nutrition education, (2) People interested in improving their diet on a budget, (3) Researchers studying what motivates behavior change. This research should NOT be used as the sole basis for major health decisions. The small sample size means these results are preliminary and need confirmation with larger studies.

Based on this 6-week study, you might expect to see improvements in your diet quality within 4-6 weeks if you engage with the program materials regularly. However, the bigger challenge is staying motivated beyond the initial weeks. The study doesn’t tell us how long improvements last after the program ends, so maintaining changes likely requires ongoing effort and support.

Want to Apply This Research?

  • Track weekly engagement with nutrition content (emails opened, recipes tried, quiz completion) and measure diet quality using a simple scoring system. Set a goal to complete at least 4 out of 6 weeks of the program and log which healthy recipes you actually prepare and eat.
  • Use the app to receive weekly healthy recipe suggestions and cooking tips, then commit to trying at least one new recipe each week. Set reminders to open and read the weekly nutrition emails, and log which tips you implement in your daily cooking and eating.
  • Track completion of weekly challenges, monitor your diet quality score over the 6 weeks, and note which types of recipes and tips you’re most likely to use. After the 6-week program, continue monitoring your eating habits monthly to see if improvements stick. Consider setting up a reminder system to maintain engagement beyond the initial challenge period.

This research is preliminary and based on a very small sample size (18 participants), so results should be interpreted cautiously and may not apply to all populations. The study only lasted 6 weeks, so long-term effectiveness is unknown. This information is for educational purposes only and should not replace personalized advice from a healthcare provider, registered dietitian, or qualified nutrition professional. If you have specific health concerns or dietary needs, please consult with a qualified healthcare provider before making significant changes to your eating habits. The findings suggest financial incentives may help with program engagement, but they are not a substitute for professional medical or nutritional guidance.