Here:
Those are the setting I use. Ignore the iPod Classic 6G thing. H.264 is the MPEG-4 codec, 1024kbps is the video bitrate (very good for for watching it on a TV, on your iPod, or on your iPhone), 128kbps is the audio bitrate (pretty good), and the resolution will be 640x480 (it will automatically set the resolution based on the original video).