Dell Inspiron 9300 Advice Needed

My motherboard on my inspiron 9300 crashed and burned so being confidant in my ability to remove the old board and replace it with a new 9300 board i had ordered i got stuck in. I got the new board installed perfect but my new board has SATA connetions for the hard drive and my hard drive off the old board had Pata/IDE connections.

I’m prepared to make my old 80gb Seagate into an external device using Usb but i’m just wondering if anyone knew what size Sata Hard drive could i now fit into my laptop and if anyone could recommend a make or model.

Also is there advice for copying my operating system and files from my Ide hard drive to my new sata hard drive that i will purchase?

Thanks