Former Indian tennis icon Sania Mirza has shared insights into her current dietary habits, emphasising the importance of discipline even after stepping away from professional sport. In a candid conversation with the Lovin Dubai news channel in July 2025, Mirza reflected on the challenge of maintaining healthy eating patterns without the rigid schedule of an athlete's life.
From Court Discipline to Kitchen Consistency
Sania Mirza admitted that after retiring from professional tennis, it became easy to "let go" of strict routines. "All your life, you have been so disciplined," she remarked, highlighting the mental shift required post-retirement. To counter this, she has consciously adopted a structured diet. Her daily meals are notably simple and rooted in common Indian culinary traditions.
"We usually have rice, curry, whether chicken or mutton. There’s a vegetable. There’s always a salad—different kinds of salads. We love salads. It’s very simple. It’s no lavish sort of thing…we try to keep it quite basic and simple," Mirza described. This approach underscores a practical philosophy towards nutrition that prioritises balance over complexity.
The Dietitian's Verdict: A Blueprint for Balanced Nutrition
Dt Amreen Sheikh, Chief Dietitian at KIMS Hospitals in Thane, analysed Mirza's meal plan and affirmed its nutritional soundness. She explained that combining rice with a protein like chicken or mutton, along with a cooked vegetable and fresh salad, creates a comprehensively balanced plate.
"You get carbs for energy, protein for repair, fibre for digestion, and micronutrients for daily functioning," Sheikh stated. She pointed out that many elite athletes prefer uncomplicated meals because they aid consistency, portion control, and smooth digestion. "You don’t need fancy foods to eat well; you need the right combinations," she emphasised.
Key Lessons for Everyday Health
According to Dt Amreen Sheikh, the average person can learn two crucial things from Sania Mirza's approach: consistency and structure. When a physically demanding routine ends, relaxed eating habits often lead to weight gain. Mirza's awareness of this pitfall is a lesson for everyone.
"Sania’s understanding that discipline matters even after retirement is something we all can embrace. You don’t need to diet hard; you need a meal pattern that works on busy, travel, or tired days. A simple template—cereal + protein + veg + salad—is very effective," Sheikh advised.
Debunking the Rice Myth
Addressing a common dietary concern in India, Sheikh clarified that rice is not inherently fattening. "Overeating is. One cup of cooked rice in a meal is fine for most healthy adults," she said. When paired with adequate protein and fibre, rice digests well and prevents sharp blood sugar spikes. For individuals with diabetes or weight management goals, she recommended alternatives like hand-pounded rice, red rice, or simply controlling portion size.
Practical Tips for Sustainable Eating
Drawing from the principles highlighted by Mirza's routine and expert advice, here are actionable tips for maintaining a healthy diet:
- Maintain Regular Mealtimes: Your body functions best with a consistent routine.
- Include Protein in Every Meal: This aids satiety and muscle maintenance.
- Eat Slowly: Aim to finish meals in 20 to 25 minutes to improve digestion.
- Opt for a Lighter Dinner: Make your midday meal the heaviest.
- Stay Hydrated: This is especially important if physical activity decreases.
- Avoid Boredom Snacking: Distinguish between hunger and habit.
A basic, mindfully assembled plate can be a powerful tool for sustaining good health long after competitive life ends. Sania Mirza's post-retirement journey offers a relatable and practical model for anyone looking to balance enjoyment with nutritional discipline in their daily lives.
Disclaimer: This article is based on information from the public domain and expert commentary. Always consult your healthcare practitioner before making significant changes to your diet or routine.
