Rice serves as the primary staple food crop in China, making sustained synergistic high yield and quality essential for national food security is of great significance. With arable land and water resources increasingly constrained, enhancing grain productivity primarily depends on maximizing yield per unit area. While modern high-yielding and high-quality rice varieties feature large panicles with abundant grains, improper cultivation practices often result in uneven population development and insufficient grain filling in inferior spikelets, severely limiting their yield potential. Based on over two decades of theoretical research and technological exploration, the author’s team innovatively proposed the “Balanced, High-Quality, and Healthy Rice Population Theory” and constructed a cultivation technical system for balanced rice populations centered around the principles of “symmetric and early tillering, regulation of plant carbon-nitrogen metabolism, and enhanced grain filling in inferior spikelets”. The system integrates four key technologies: one-time slow-release and blended fertilization technique, precision seeding and simplified seedling cultivation, uniform transplanting with shortened seedling establishment periods, and synchronized grain filling for superior and inferior spikelets. By optimizing uniformity in panicle number per hill, grain number per panicle, and grain filling synchronization, this approach has substantially increased rice yield and quality. It has provided important theoretical guidance and technological support for safeguarding China’s food security.