and dairy foods, and just a little in the way of fats and sugars. When you put on weight may be as important as the amount you put on. You may gain the least weight during the first trimester. Your weight should then steadily increase throughout the second trimester, and you may put on the most weight over the third trimester, when your baby is growing the most. How many meals should I eat? Even if you're not hungry, chances are your baby is, so try to eat regularly. Aim for three meals and two to three healthy snacks in between. And if morning (or all-day) sickness , food aversions, heartburn , or indigestion make eating a chore, eat less, more often. You may find that eating five or six small meals is easier on your body. Eating high-fibre and wholegrain foods will help to keep you feeling full, and will be more nutritious, too. Is it all right to have occasional treats? You don't have to give up all your favourite foods just because you're pregnant. But foods and snacks high in fat, salt and sugar shouldn't be the main part of your diet, either. So as far as snacks are concerned, try a banana rather than a packet of crisps or tinned fruit in juice rather than ice cream. But don't feel guilty if you fancy the occasional biscuit. Enjoy every bite! References COT. 2003. Updated COT statement on a survey of mercury in fish and shellfish. Committee