I was trying to add and then remove an item to the menu bar

The add went fine but something in my logic caused me to delete the "file"
menu item and fiddling around a bit I lost the next two items off the main
menu before I realised that each delete was removing the next item on the
menu.

No matter what I do I cannot find out how to get the menu bar items back ...
the customize toolbars dialogue does not seem to allow me to fix it ...

can anyone help me please?

Many thanks,

jON