Chapter 5 Nutrition Guidelines 109 Copyright Goodheart-Willcox Co., Inc. are high in calories and can easily cause an imbalance between calories consumed and daily activity level. Foods that are rich in oils, such as soft margarines, mayon- naise, and salad dressings, are counted in this allowance for oils. Fats that are solid at room temperature are not included in the allowance for oils. Common solid fats include butter, beef fat, chicken fat, pork fat, stick marga- rine, and shortening. The fat in milk is also considered solid fat because milk fat, or butterfat, is solid at room temperature. Solid fats are not essential for good health and are considered empty calories. Empty calories such as those from foods high in solid fats and added sugars (SoFAS) provide few or no nutrients. Empty calories should be limited to avoid exceeding your recommended calorie intake. A Personalized Food Plan ChooseMyPlate.gov offers a number of interactive tools to help individuals plan and assess their daily food and activity choices. One of these tools is the MyPlate Plan (formerly MyPlate Daily Checklist), which helps you create a per- sonalized food plan based on your age, sex, height, weight, and activity level. After you enter this data, the plan selects the food intake pattern that is right for you. Many teens require 2,000 calories each day (Figure 5.4). United States Department of Agriculture Plan USDA Figure 5.4 Your MyPlate Plan shows how much you should eat from each food group to stay within your calorie allowance. How many ounces of whole grains does this MyPlate Plan recommend?