Buy certified organic or GMO-free labeled food products; know the GM ingredients likely to be in foods—and stay away from them!

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• Know the big 4. Food makers are not required to indicate GMO content on their labels. Corn, soy, canola, and cotton are the most prominent GM crops; that doesn’t mean all these crops are genetically altered, but many are. If you favor cane sugar over other types, you’ll avoid GM sugar beets, Smith says. In much smaller numbers, zucchini, yellow crookneck squash, and sweet corn could be GM; about half of Hawaiian papayas are GM.

• Look at the label. Some food companies are taking the voluntary step of labeling products that are GMO-free. And if you buy organic versions of any food, you’ll avoid GMOs, since they aren’t allowed in certified organic products.

• Go for grass-fed. Look for meat and dairy producers that feed their animals grass, not GM grain. The GMO process might cause grain to produce toxins that are taken up by the cattle and passed on in milk and meat, Smith warns.

• Sidestep processed foods. When you buy processed foods, there are ingredients from all over added to the mix. And it won’t say on the label if that includes any GMOs. Ingredients that could be genetically modified include aspartame, corn gluten, corn oil, corn syrup, cornmeal, cornstarch, high-fructose corn syrup, fructose, glucose, soy flour, soy lecithin, soy protein, tofu, xanthan gum, monosodium glutamate (MSG), caramel color. (You can find more in The Non-GMO Shopping Guide, listed below.)

• Get the guide. The Non-GMO Shopping Guide is as essential as a shopping list for anyone who wants to avoid GMO food. It lists brands that refuse to use GM ingredients, and also lists companies that may be using them. For instance, Nature’s Path, Amy’s Kitchen, and Eden products don’t include GM ingredients, but Aunt Jemima, Betty Crocker, Morning Star, Boca, Kellogg, General Mills, Post, and Quaker products could, among many others.

• Host a GMO-free potluck. This is a good way to get your family members and neighbors educated and engaged about the safety of our food supply. Direct them to the shopping guide and they’ll find out it’s not so hard to go GMO-free—you just have to know what to look for. Your dinner could inspire some to try the 30-day challenge at Campaign for Healthier Eating in America.