Hopefully the person who suggested Windows Defender got Downvoted because Windows Defender is not an antivirus application, since I'm going to suggest something related.
I'm pretty happy so far with Microsoft Security Essentials, which replaces Windows Defender but includes antivirus functionality in addition to antispyware. It seems to have minimal impact, and downloads updates using the Windows Update process.
I practice safe computing as well and rarely encounter an actual virus so I really don't know how to comment on the effectiveness of any particular solution. I've used AVG, Norton (yuck), MacAfee (yuck), and CA Antivirus (used to be good but the last version caused me some problems). I'm not comfortable with the "use nothing" advice-- I have seen plenty of systems with viruses, and they all had no antivirus software or outdated antivirus software.