Sania Mirza discusses what’s on her plate: ‘All your life, you have been so disciplined’

Former tennis player Sania Mirza recently opened up about her diet and how she stays regular with it despite not playing professionally. “I have started following a little bit of a diet because I think after I stopped playing, it is easy to let go because all your life, you have been so disciplined,” she told Lovin Dubai news channel in July 2025.

Shring what’s on her plate currently, she continued: “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.”

Taking a cue from her admission, let’s understand why it is essential to eat healthily.

Here’s what you should consider (Photo: Freepik)

A simple plate is often the most balanced. “When you combine rice with a good protein source like chicken or mutton, add a cooked vegetable and a fresh salad, you cover most nutrition needs. You get carbs for energy, protein for repair, fibre for digestion, and micronutrients for daily functioning,” said Dt Amreen Sheikh, chief dietitian, KIMS Hospitals, Thane.

Many athletes stick to uncomplicated meals because they help maintain consistency, portion control, and digestion. “You don’t need fancy foods to eat well; you need the right combinations,” emphasised Sheikh.

Two things: consistency and structure.

After stopping a physically demanding routine, it’s normal to gain weight if food habits become relaxed. “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,” said Sheikh.

While many say rice leads to weight gain, Sheikh emphasised that rice is not the enemy. “Overeating is. One cup of cooked rice in a meal is fine for most healthy adults. When paired with enough protein and fibre, rice digests well and doesn’t cause sudden spikes in blood sugar. For those with diabetes or weight worries, switching to hand-pounded rice or red rice, or controlling the portion size can help,” said Sheikh.

Keep mealtimes regular; your body loves routine. Add protein to every meal. Eat slowly; finish meals in 20 to 25 minutes. Keep your dinner lighter than lunch. Hydrate well, especially if you’re reducing workouts. Avoid snacking just because you’re bored.

A basic plate can support good health; you need to put it together mindfully.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.