Oops I Deleted my App! (and its data)

Hey all, recently deleted an app and all its data off my 2G 8Gb iPod Touch.
From what I'm reading I can restore that app and its data (is that what a .mddata file is?) correct? Or is only the app backed up?
If the data can be backed up, is the following the correct method of doing so?
Want to be sure, before I plug in and potentially lose the backup (also backing up the folder mentioned below beforehand)
1. plug in iPod
2. in iTunes - Select the backup you want for your device and select the Continue button to complete your device's restoration.
3. Pick from any located in +~/Library/Application Support/MobileSync/Backup/+
And that should sync whatever application data back (from the last point I performed a sync) correct?
I have Apps synced in iTunes previous to this mishap. I also should note that I am not running iTunes 9.2 (or iOs 4) - whatever is just before those particular updates is where I am.
Thanks!

You can restore as you desired, your data from said date, but it will also install OS4. It automatically updates with the most recent OS. I don't think you can avoid installing OS4 when you perform a restore. Since you haven't installed iTunes 9.2, maybe you can avoid installing OS4, but I can't be sure.

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Oops I Deleted my App! (and its data)

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