"Only by using the best ingredients can we help you look after yourself".

1. Eat healthily , it’s easy.

Follow the nutritional pyramid

nutritional pyramid

At the base of the pyramid there is an indication of the food you have to eat "every day, several times a day": rice, pastas, potatoes, greens, vegetables, fruit, dairy products – milk and derivatives – and olive or sunflower oil.

The intermediate level includes the food which has to be taken "several times a week": meat, fish, eggs, pulses, dry fruits.

At the apex of the pyramid, with the recommendation "occasionally": sweets, ice cream and soft drinks.

Our snacks are situated at the apex of the pyramid and may be consumed occasionally.

And always drink water, the more, the better.

Distribute the food amongst four or five meals along the day and avoid them from being too plentiful during school or work time, because they’ll make it hard for you to keep on working. Mealtime is also the time for a rest and the way of recharging the batteries so it is important to enjoy food and chew it properly.

Approximate percentage and Kcal of intakes which you must ingest per meal (based on a daily diet of 2000kcal).
Approximate percentage and Kcal of intakes which you must ingest per meal (based on a daily diet of 2000kcal).
Meals Breakfast Lunch/snack Meal Afternoon snack Dinner
% 20-25% 10-15% 25-30% 10-15% 15-20%
Kcal. 400-500 200-300 500-600 200-300 300-400

How do the GREFUSA dry fruits and snacks fit in with your diet?:
All food, consumed in moderation, shall form part of a healthy, balanced diet which along with physical exercise are the key to leading a healthy lifestyle.

The lunch and afternoon snack serve to balance the daily energy intake, but it should not be so excessive as to affect your appetite at mealtime or dinnertime. They allow us to recharge our batteries and avoid snacking. They ideally consist of:

It is important to bear in mind too the Guideline Daily Amounts (GDA) which refer to energy (calories) and the four most important nutrients capable of increasing the risk of suffering a food-related disorder: fats, saturated fats, sugars and sodium (or salt). These values are calculated in line with the estimated mean needs of the population and bear in mind the current levels of physical activity and lifestyle of the average citizen who is usually very sedentary*.

Guideline Daily Amounts (GDA)
Guideline Daily Amounts (GDA)
Energy Total fats Saturated fats Carbohydrates Total sugars Proteins Fibre Sodium (salt)
2000 Kcal <70g <20g 270g <90g 50g 25g mínimo <2.4g (6g)

For your peace of mind, all our products always have the nutritional information clearly detailed on the packets

2. Carbohydrates are the base.

Carbohydrates are the base of the diet. Cereals (bread, rice, pastas), potatoes, pulses, vegetables or greens contain a good proportion. Stews with these ingredients also contain proteins and food fibre which helps to create a feeling of satiety.

Eat pulses at least two or three times a week every week and top up the other days with rice, pastas, pulses and greens.

The base of our products are cereals with a high content of carbohydrates, essential for your diet, present in our Snatt’s or the varieties of Grefusa snacks.

3. Choose foods with fibre.

You are recommended to ingest 25 grammes of food fibre per day. This is easy when in our diet food of a vegetal origin predominates such as pulses, fruit, vegetables, whole-wheat cereals and dry fruits.

Fibre is regarded as a vital component in our diet as because it goes through the body without being absorbed it helps to prevent constipation and improves glucose levels in the blood. For this reason, it prevents diabetes, cardiovascular illnesses and certain types of cancer, such as colon cancer.  What’s more, the volume of the diet increases without adding calories, it has a filling effect and thus helps to control weight.

A large part of our cereal-based products are sources of fibre. Worthy of special mention is the high content of fibre of sunflower seeds.

4. Enrich your diet with dry fruits.

Dry fruits are a known source of vegetable proteins rich in monounsaturated fatty acids (oleic acid), a perfect food in small portions to follow a healthy, balanced diet.

As well as its high fibre content, it has a high content of oleic acid, helping to prevent cardiovascular diseases and to reduce cholesterol levels and it contributes vitamins essential for the body such as vitamin E, B, B9 (folic acid), B5, B6 and minerals such as calcium, iron, magnesium, zinc, selenium, phosphorous, copper, potassium and zinc.

Grefusa Sunflower seeds bring you all these benefits.

5. Reduces fats

Reducing the total fat in our diet is healthy and helps us not to put on weight. A certain quantity of fats is vital, but our current diet involves an excess thereof.

For a healthy decision, take olive oil and other foods with unsaturated fats and don’t overeat foods with saturated fats. Cut your consumption of foods with fat and don’t add unnecessary calories to your diet.

Here at Grefusa we only use olive and sunflower oil for the preparation of our products and we don’t use trans fats.

6. Take salt with moderation

Salt consumption in Spain is high and is associated with the presence of high blood pressure and cardiovascular diseases. For this reason, it is recommended to consume a maximum of 5 grammes a day of salt.

The food labels indicate the salt content by way of "sodium". The quantity of salt is obtained by multiplying the quantity of sodium by 2.5.

Following the recommendation of the World Health Organisation, here at Grefusa we have reduced the salt content of our products to make them healthier.

7. Take fruit and veg. "five times a day"

It is important to include lots of greens in your diet and dessert, so you’d better believe it: fruit is irreplaceable.

Fruit and veg. are very rich in antioxidants, in vitamins A and C, folic acid and minerals such as magnesium, potassium, iron, calcium, selenium and zinc. They also have fibre, help us to keep well hydrated and their content in calories is low. They contribute to health, reducing the risk of various diseases such as constipation, obesity, high blood pressure, excess cholesterol and even some types of cancer.

Each portion of fruit may be an average-sized piece: a banana, an apple, a pear, an orange or something similar, a slice of pineapple… A glass of fresh fruit juice of around 150 millilitres would also be equivalent to one pack.

As regards a portion of greens, it may be a salad bowl (lettuce, tomato, cucumber…) or the accompaniment to the main dish, stewed or boiled, whether it is peas, spinach, egg plants, cauliflower, peppers, asparagus…

8. Play sport, have fun

Increase your daily physical activity, move at moderate intensity for at least

30 minutes every day

, better still if it’s 60 minutes.

9. Drink water when you’re thirsty

Water is an essential component of life. It represents over half of body weight and drinking it every day is important to maintain an appropriate state of hydration. How much water should you drink? From 5 to 8 glasses a day (1.2 to 2 litres), more in summer and also more if we play intense sport.

10. Keep the right weight

Excess weight can be related with the main chronic diseases which compromise the health of the population such as the diabetes mellitus type 2, cardiovascular complaints, high blood pressure and arthritis.

To check whether you have the right weight, the so-called Body Mass Index (BMI) is usually used. The BMI affords a reliable measure of body fat for the majority of people and it is used to control the weight categories which may bring about health problems.

The BMI is calculated by dividing weight (expressed in kilos) by the stature squared (in metres).

BMI = Weight (Kg) / Stature² (m)

By way of this result the following categories are established:

For example, someone weighing 59 kilos and measuring 1.63 metros has, according to the BMI, the right weight for his stature.