It is recommended to download the lite version of Raspberry Pi OS, since the full version may be too big and full of unnecessary packages, from here. You can check the shasum before installation to make sure it is the original file.
After downloading, you can use dd to copy the image. The procedure on OSX would be e.g.: Identify the name of the SD Card:
diskutil list
in my case it was /dev/disk2. The unmount it: