Not “citing?” That’s the first word it came to my mind. Because it is plagiarism if you copy anything but don’t cite.
But reading the problem again, the second part says “instead of copying, pasting, or downloading,” and the first part says “you may.” So I figured it must mean that it’s allowed, which means it won’t be plagiarism because you’re not copying and pasting or downloading. Or it means you are citing, but not copying and pasting or downloading the cite.
I have two answers I can think of: “insert” and “type.”
Insert because it just sounds right. Though I’m pretty sure it’s no different than copy and paste or download, it’s still plagiarism without citing.
Typing because you might be typing what you see on another article or website to your document instead of copy and paste or download, you might also change some words to avoid 100% copy. I believe that is allowed and avoids plagiarism.