With summer in full swing, we may be tempted to overindulge in cookout foods high in fat, sugar, and sodium. Though these foods are OK to consume in moderation, they may displace other nutritious foods such as fruits, vegetables, and lean protein. For those of you wishing to stay slim throughout the summer months, try these easy, low calorie swaps to bring to family barbecues or pack in your beach cooler:

Instead of guacamole, try "edamole." Though guacamole contains nutritious avocado, its high fat content makes it calorically dense and easy to overindulge in. Edamame is a rich source of protein. Try pureeing steamed, shelled edamame in a food processor with lemon juice, garlic, olive oil, and salt and pepper for a lower calorie dip. Serve with veggie sticks.

Instead of chips and dip or cheese and crackers, try rice cakes with low-fat cottage cheese, stuff Laughing Cow cheese wedges into mini sweet bell peppers (one 35 calorie wedge will fit in about three peppers), or spoon cottage cheese with basil and balsamic vinegar onto tomato slices. A half cup of red bell peppers contain more than 100 percent of your daily vitamin C!

Instead of sugary desserts, grill "fruit kabobs" with peaches, strawberries, and blueberries, and dip in plain yogurt with honey and vanilla, or lightly dust with powdered sugar. Slice bananas, dip in dark chocolate, and freeze in lieu of ice cream. Bananas and other fruits are rich in potassium, which helps maintain healthy cells and normal heart function. Almost every summer soiree has watermelon, so don't be shy in reaching for this season's favorite fruit - it contains only 40 calories per cup! For a refreshing twist on water, freeze watermelon cubes for "ice" in your water; add a sprig of fresh mint or lime wedge for garnish. Watermelon is a rich source of lycopene, which may help prevent the development of prostate cancer.

Instead of potato salad, try sweet potato salad with corn, black beans, lime, cilantro, and spices for a lower fat, higher fiber version of this classic side dish. Sweet potatoes are rich in vitamin A, which helps maintain good vision. Try lentils, carrots, celery, red onion, and cherry tomatoes tossed with olive oil, parsley, and thyme for a high protein side salad. Chilled lentil salad also pairs nicely as a "dip" for crackers. Legumes such as lentils are rich in fiber, iron, and magnesium, which aids in energy metabolism.

Instead of hamburgers and hot dogs, get an extra dose of bone-forming calcium and cancer-fighting lutein by wrapping a grilled burger in collards, Swiss chard, or butterhead lettuce rather than a bun. Instead of cheese and ketchup, try topping with chipotle mustard and roasted red pepper, or low-sodium teriyaki sauce and pineapple. Choose lean or extra lean meat whenever possible.

Remember to keep portions small, and prevent overeating by portioning food onto plates and sitting down to eat rather than grazing. Listen to your body, and honor your hunger and fullness cues. Finally, enjoy your food, because eating is one of life's pleasures.

Natalie Colla, RDN, is a University of Idaho Dietetics Program graduate.