In an effort to cater to health-conscious people, many fast-food companies are altering their menus, Tuesday's Shengzhen Daily said. Among the usual offerings of burgers, fries and chicken nuggets, you'll find entree salads - meal-sized bowls of greens with various toppings.

If you're trying to eat healthy, a salad probably sounds like a good alternative to a greasy cheeseburger. But don't assume too quickly that these meals are better for your waistline.

You could consume as many calories and grams of fat in a fast-food salad as in a deluxe burger - and a whole lot more sodium. That's what experts in Canada said after rating the nutritional content of 18 fast-food entree salads (with accompanying dressing) from McDonald's, Arby's, Wendy's and Subway.

The average salad weighed in at 540 calories, 33 grams of fat, nine grams of saturated fat and 1,550 milligrams of sodium. When you consider that a healthy female should consume no more than 65 grams of fat (90 for men) and 2,400 milligrams of sodium for the entire day, a fast-food salad packs quite the punch.

However fast-food salads are still a healthier choice than a burger and fries. For starters, they aren't deep-fried in partially hydrogenated vegetable oil. And eating a salad is a great way to boost your daily vegetable intake and some have fruit.

Often, half the fat in fast-food salads comes from the dressing. But other contributors to fat include sour cream, cheese, bacon, crispy noodles, tortilla chips, deep-fried croutons, nuts and fried chicken.

To trim fat, calories and sodium in your next order of greens, start by asking for a fat-reduced dressing. If there isn't one available, use a half-portion.

Next, limit the fatty toppings, and order your salad with grilled chicken, not fried. These suggestions are all feasible in fast-food restaurants.

If you're a frequent fast-food patron, check out the restaurant's Web site. Nutrition-minded companies will post the nutrient breakdown of their menu items.

Source: Shenzhen Daily