Well, I would defer to Rosaleen as far as heat settings, but I use a high heat. Note that I usually just put the iron on as high as it will go. But, I also use a piece of paper to keep the iron clean (a dimpled piece of paper towel)…it makes a bit of a mess with the colored dyes and melted plastic, otherwise. Maybe with less insulation, like a thin paper strip across the top for labeling, you can use a lower heat. Also note that on occasion, I have “bumped” the package where extra air or food is. It results in a small hole, so this is something to avoid. A piece of cellophane tape can be used to close up any holes.
Anyway, my daughters food saver did real well. Since we folded the top (to avoid all the vacuum pressure, and to supply some thickness for the heating element) it worked pretty well. But, it can make a mess of the heating element. The packets for 1 person were smaller than say a packet of Lipton rice sides. We were not all that fussy about removing the air, though.
The technique is NOT about preserving/sterilizing foods, though this is a byproduct. It is about keeping pack volume down and maintaining dry/clean food for the hike. Dehydration will usually be enough to preserve foods. Fats and oils can still go rancid, so, while being edible, do not last as long as non-oily foods.
Weight is always reduced with dehydrated foods. Unless you are hiking in a desert, water weight can be significant. This can easily add a pound per day to your food bag iff you do not dehydrate or carry dehydrated foods.
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