New motherboard advice

All, I'm considering an update to my office desktop computer I built 5 years ago. A new system with SATA III, USB 3.0, quad core, an SSD, etc, would seriously help with Trinity build times. I would like to keep the system as quiet as possible with no increase in the electric bill over my current dual core AMD system (about 65-80 watts). I'm grateful for suggestions and advice or sharing what you are using. Thanks :-) Darrell