HT1349 Lost down loads

Hi,
I recently updated my i-phone 4. I have now lost all my paid-for i-tunes. I didn't back them up (not sure how to!).
Please can anyone tell me how to restore them at no cost?
I am not a Tekky, so in simple terms please!
Thank you
Herdwick

In computer's iTunes, click iTunes Store under STORE (left panel).
On the right, click Purchased (NEW) under QUICK LINKS.
Your can redownload your apps, music, books for free.
After that select them to sync with your iPhone.
Download this iPhone manual for free
iPhone User Guide (For iOS 5.0 Software)

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