AVG and AVAST are two freeware av's I recommend to anyone who bothers to ask me. I think you're safe and protected with either of them.

Sygate free is an excellent firewall and I think you'd be happy with it. It doesn't take much configuration, either, a plus if you aren't familiar with firewalls.

Another great free firewall is Kerio 2.1.5, but you'd better know what you're doing if you select it. Tiny 2x is still available with a little searching and is good, if a bit dated now.