consider the following only of importance if you have specially difficulty fasting.
most of you know by now [after so many years] what fit them best.
my advise :
macaroni or rice with some adashim [lentils] and some afuna [green beans,the round ones from a tin of glass jar or from deep-freeze,called doppertjes in dutch] and maybe some chicken.and bread if you wish.
specially lentils give a sustained -non jumping blood sugar level.
no garlic,onion,fish,cheese etc with the last meal [seuda mafseket]
drink frequently and plenty during the day.
the article of the Jerusalem post may interest you,but the single sentence I wrote you is simpler to understand, maybe.
if you have some special experience i would be happy to hear from you [maybe for the next yom kipur-B”H.