Handbrake/QT iPod settings for small file size?

[chopper]

I'm trying to export some QT home movies to my iPod and wonder if there are better settings than the standard "ipod M4v" ones on the export menu ... because the file sizes I am getting with that are really large, like half a gig for an hour of video.

I don't need to watch this on my TV. I just want to see videos of my kids on my iPod when I travel.

Are there better settings which get smaller file sizes?