What are Mediterranean Diet Recipes? Broad region including Greek, Italian, French and Spanish.   A diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods.  Mediterranean diet pyramid says every day: whole grains, fruits, vegetables, beans, herbs, spices, nuts and healthy fats such as olive oil.  Twice weekly servings of fish and seafood. Moderate portions of dairy foods, eggs, and occasional poultry.  Once-a-week servings of red meats and sweets