Former tennis star Sania Mirza may have retired from professional sport, but her disciplined way of living remains firmly in place. In an interview with Lovin Dubai in July 2025, Sania spoke candidly about
how her approach to food has evolved since stepping away from competitive tennis.
Why Staying Fit After Retirement Is Harder
Sania Mirza explained that maintaining fitness becomes more challenging after leaving sports because the rigid routines followed for years suddenly loosen. Without daily training schedules, discipline can slip easily.
To counter this, she has consciously returned to a simple, balanced diet to manage both her health and weight.
What Sania Mirza Eats At Home
According to Sania Mirza, meals at her home are uncomplicated and comforting. A typical plate includes rice, a curry made with chicken or mutton, one vegetable dish, and salad. She added that her family enjoys salads and often tries different varieties.
Rather than opting for heavy or elaborate foods, Sania Mirza prefers everyday, homemade meals that are easy to follow consistently.
A Dietitian Explains Why This Plate Works
Dr Amreen Sheikh, Chief Dietitian at KIMS Hospital, Thane, Maharashtra, says Sania Mirza’s meal choice is nutritionally well balanced. Rice supplies carbohydrates for energy, chicken or mutton provides protein for muscle repair and strength, while vegetables and salad deliver fibre and essential micronutrients needed for digestion and daily bodily functions.
Together, this simple combination meets most of the body’s nutritional needs.
Why Athletes Prefer Simple Food
Many athletes stick to uncomplicated meals because they support consistency. Such food is easier to digest, allows better portion control, and does not burden the body.
Dr Sheikh emphasises that healthy eating does not require expensive or trendy ingredients; what matters is choosing the right combination of foods.
Lessons Anyone Can Learn From Sania Mirza’s Diet
From Sania Mirza’s approach, two key lessons stand out: consistency and structure. First and foremost, becoming careless with food after reducing physical activity often leads to weight gain. Like Sania Mirza, maintaining discipline even after retirement or during a busy phase of life is essential for long-term health.
Secondly, a strict diet is not necessary; what matters is following a meal pattern that is realistic, even when travelling, tired, or busy.
Is Rice Really Bad For Weight And Sugar Levels?
Many people believe rice leads to weight gain, but Dr Sheikh disagrees. She explains that rice itself is not the problem, overeating is. One cup of cooked rice is suitable for most healthy individuals. When paired with protein and fibre, rice digests more slowly and avoids sharp blood sugar spikes.
For those concerned about weight or diabetes, hand-pounded rice, red rice, or mindful portion control can be better choices.
Simple Habits That Support Long-Term Health
To maintain a healthy diet, Dr Sheikh advises focusing on small but effective habits:
- Eat meals at consistent times
- Include protein in every meal
- Eat slowly over 20-25 minutes
- Keep dinner light, drink enough water
- Avoid snacking out of boredom.
These habits help sustain fitness and overall wellbeing in the long run.
