There’s no question that the rampant use of GMOs in crop production in the United States is out of control. As a result, consumers are taking a conscious, active role in learning more about the companies who selling food and the ingredients going into that food, but it isn’t easy. Many products that appear to be safe can be loaded with these harmful little organisms. Here are some foods to avoid if the labeling doesn’t specifically say that what’s contained within the packaging is GMO free.

1. Meat & Eggs

Unfortunately, the large majority of livestock feed in the United States is made using corn, which is the number one genetically modified crop in our country with around 88% of production coming from GMO seeds. This means that the animals consuming the GMO corn are passing the harmful organisms onto us.

Buy local whenever you can, and if that’s not in the cards, be sure to know a bit about the brands you buy from at the store. A little research on philosophy and farming practices can help you understand what you read on the label, and subsequently, what you’re putting on the table.

2. Milk

Milk, of course, has the same problems when it comes to GMOs as meat and eggs do. GMO-fed cows produce GMO milk, so if you want milk (and we know you do) be sure to learn about the source.

3. Cereal

Who doesn’t love a big ol’ bowl of Frosted Flakes? The problem with these highly sweetened cereals isn’t actually the grains like you might think. What the majority of people don’t realize is that most of these cereals get their sugar content from natural cane sugar, but from sugar beets. In fact, roughly 54% of our sugar in the US comes from sugar beets, and a whopping 90% of the crop is GMO.

4. Canned Soup

Feel like a nice warm soup to keep away the chill tonight? Think again. Canned soup contains many GMO crops including corn. Oil is typically near the top of the ingredient list and crops that we produce to create oil are some of the worst offenders when it comes to GMO production. Rapeseed, canola, and cottonseed oil are some of the biggest GMO crops in the United States.

The good news is that soup is pretty simple to make, so you can easily make your own tasty dinner at home with ingredients you are 100% positive are safe.

5. Vitamins

Who knew that vitamins could be so unhealthy? Too many vitamins—children’s supplements included—contain vegetable products, aspartame, and oils. Those vegetable products typically come from corn and soy.

Buy Safe, Buy Secure

If you want to steer clear of harmful GMO products, steer clear of these products at the store and buy from faces you can trust as your local farmer’s market. When you need to fill up the fridge and you have to head to the store, pay particular attention to labels; always purchase Non-GMO Project verified brands when you can.