Red, what is it you really want?
Your post kind of comes across as "could someone else do the hard work for me please"...
One of the things about managing a healthy weight for life is that it IS going to take some work. You're going to need to research, and test, and experiment, and find out what works best for you. If you're looking for a way not to do that, you might be looking for the mythical "quick fix solution" that really doesn't exist.
Was there a specific "food exchanges" programme you mean? Or did you just mean in general concepts? Eg exchanging a candy bar for an apple and a handful of nuts is a great exchange! Candy is high calorie and low nutrition, so it isn't very good for you. Swapping full fat milk for low fat etc is also a generally good plan.
If you can provide some specifics about what you meant, maybe we can be of more help.